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Components
Pull-ups
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Pull Progression - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
5am CrossFit
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (19/18)
Workout
Pull Progression
Warm-up
Metcon (No Measure)
5 Inchworms
4 Perfect Lunges w/ Rotation
10 Scorpions
10 Wipers
Then, 8 Minute AMRAP of:
4 PVC Passes
12 PVC Overhead Lunges
4 DB Rows (Per Side) Heavier
:12 Hanging L-Hold
Accessory Work
Pull-ups ((Read Details below))
Pull-ups
Every 2 Minutes x 5 Rounds, complete an unbroken set of 16 pull-ups.
Make sure to set a banded progression to allow for you to complete the required rep range and battle to meet the same numbers each round.
Next week we will repeat this but with an additional two reps (18 Total Pull-ups).
If you are/were unable to complete all 5 Rounds at the same reps required, then repeat the week at the same reps until you complete the required work for all 5 rounds.
*****Make sure to track band and color sizes you use*****
Metcon
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
15/12 Calories (Bike Ski or Row)
10 DB Rows (per side)
10 DB Box Step Overs (24/20")
Dumbbell: (50/30lbs) RX+(70/40lbs)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 19, 2022
Male Clients
1
Brandon
Thorsten
4pm CrossFit
5 x 16
1
Jericho
Urmenita
5pm CrossFit
5 x 16
1
Mike
Tighe
12pm CrossFit
5 x 16
1
Pete
Mc Workman
6am CrossFit
4 x 16
Last x 2 +5×banded
2
AJ!
Isabelo
6am CrossFit
5 x 14
2 sets strict; 3rd 4 Kip; 2 sets butterfly
3
Aaron
Hart
6am CrossFit
5 x 12
Kipping
3
Chris
Christian
6am CrossFit
5 x 12
4
Fabricio
🦍
12pm CrossFit
5 x 4
7-7-6-4-5 strict
5
Papi
Aka Teddy
Results For Open Gym
5 x 1
6
Anthony
Megliola
6am CrossFit
3 x 16
thick green band. failed at 11, 8 reps last 2 rounds
6
Chad
Baker
5am CrossFit
5 x 16
1blue and 1 red band
6
Eric
Otero
4pm CrossFit
5 x 16
Kipping. Last 2 rds broken 8-8
6
Javier
Morales
5am CrossFit
5 x 16
2 thick purple bands
6
John
Hibbard
6am CrossFit
5 x 16
With barbell
7
Christian
Lopez
7am CrossFit
5 x 14
7
Jason
Jarrells
12pm CrossFit
5 x 14
Med blue & purple bands
7
Marionne
Matusalem
12pm CrossFit
5 x 14
Missed last week. Only got 8 in last round. Split strict and Kip/...
8
Bryan
Ruezga
5pm CrossFit
5 x 12
Used blue band
8
Ryan
Gift
6am CrossFit
5 x 12
Female Clients
1
Steph
Jarosz
12pm CrossFit
3 x 16
Butterfly. Last two sets split (12/4 , 7/3/3/3)
2
Donica
Ryder ⛵️
5am CrossFit
5 x 16
Yikes
2
Janis
Green
8am CrossFit
5 x 16
Tbar yellow
2
Lenae
Parzanese
5am CrossFit
5 x 16
16-16-12-8-8
2
Lindsey
Hempy
6am CrossFit
5 x 16
Med black band - 10 strict 6 kip
2
Samantha
Evans
6pm CrossFit
5 x 16
Two purple one light green
3
Emily
Small
7am CrossFit
5 x 14
Red + Blue bands, missed last week
3
Gretchen
Otero
4pm CrossFit
5 x 14
It’s truly a snooze fest 😢😢😢
3
Madison
Rickard
12pm CrossFit
5 x 14
Purple and blue. kipped four pull-ups in last round, strict the r...
3
Patricia
Brown
4pm CrossFit
5 x 14
Wk 2 5 strict Purple and blk thin
3
Phoebe
Seaver
7am CrossFit
5 x 14
4
Elizabeth
Leahy
12pm CrossFit
5 x 12
Big, black band. Had to Kip
4
Emma
Smith
6pm CrossFit
5 x 12
Medium red band
4
Jenny
Hart
6am CrossFit
5 x 12
Purple band
4
Kortnie
Perez
5pm CrossFit
5 x 12
Purple band
4
Vienna
Kaiser
8am CrossFit
5 x 12
5
Rachael
Record
7am CrossFit
5 x 5
14 reps, all the bands
6
Claudia
Chaloner
8am CrossFit
5 x 4
2-4 strict, last set 12 kipping
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