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Components
Back Squat Party
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
Back Squat Party - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (13/15)
Workout
Back Squat Party
Warm-up
3 Rounds of:
0:20 L-Sit
0:30 GHD Hip Extension Hold
0:40 Tempo Goblet Squat*
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
1:00 Couch Stretch (per side)
1:00 KB Ankle Mobility Drill (per side)
(Barbell Review of how to safely ditch a barbell)
Metcon
Back Squat Party (Weight)
Starting at 135 perform 2 back squats EMOM
Add 10 pounds per minute up to 225 pounds.
Add 5 pounds per minute until you cannot complete the 2 reps.
Women start at 75 pounds and go up by 10’s until 135. After 135 go up by 5 pounds.
Score is highest weight completed. If you cannot squat more than 250/165, please scale starting weights back so that you can last more than 15 minutes. If it happens to add up and you fail earlier than expected, perform back-off sets back down to your starting point.
Mobility
Metcon (No Measure)
2 min Foam Roll Quads
2 min Foam Roll T-Spine
2 min Foam Roll Quads
1:30 Couch Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 22, 2022
Male Clients
1
Dre
Flores
9:30am CrossFit
370 lbs
2
Aaron
Hart
9:30am CrossFit
315 lbs
320 1x
2
Laith
Quntar
10:30am CrossFit
315 lbs
1x320
3
Fabricio
🦍
10:30am CrossFit
310 lbs
Fail 2nd@315
4
Jason
Jarrells
Results For Open Gym
295 lbs
5
Alexander
Pulido
Results For Open Gym
285 lbs
1 rep at 290
6
Michael
Gallagher
9:30am CrossFit
270 lbs
7
John
Hibbard
Results For Open Gym
265 lbs
Did one at 275, no spotter
8
Arturo
Fiero
Results For Open Gym
313.11 lbs
Lunge
9
Brandon
Thorsten
9:30am CrossFit
260 lbs
Bench Press Party 1x265
10
Ryan
Gift
9:30am CrossFit
215 lbs
95lb start
11
Joe
McConico
9:30am CrossFit
210 lbs
12
Gary
Waldrop
10:30am CrossFit
205 lbs
Female Clients
1
Claudia
Chaloner
9:30am CrossFit
240 lbs
7.5 mos PP
2
Private
9:30am CrossFit
220.5 lbs
3
Lisa
Gift
9:30am CrossFit
215 lbs
4
Betsy
Gelfand
9:30am CrossFit
200 lbs
5
Jenny
Schafran
10:30am CrossFit
195 lbs
I got through minute 18, at 195, and struggled on rep 2, so I kne...
6
Priscilla
Villarreal
Results For Open Gym
190 lbs
Failed the 2nd one at 195
7
Patricia
Brown
10:30am CrossFit
185 lbs
X3rds, cold
8
Katie
Klink
9:30am CrossFit
175 lbs
9
Brenna
Jarrells
10:30am CrossFit
170 lbs
9
Emily
Small
10:30am CrossFit
170 lbs
One rep at 175
10
Devon
Roncoroni
10:30am CrossFit
170 lbs
Failed 175
11
Theresa
Brinsa
9:30am CrossFit
165 lbs
12
Remle
Urmenita
9:30am CrossFit
160 lbs
1 @165
13
Shawn
Ryan
9:30am CrossFit
155 lbs
Stayed at 155 until 15:00
14
Elizabeth
Mele
Results For Open Gym
145 lbs
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