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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)
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):
50 (26/24)
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:
Friday, January 24, 2020
Male Clients
1
TOM
Hill
12pm CrossFit
410 lbs
Ran out of plates and motivation.. Need to retest in a class sett...
2
Nate
Cobb
8am CrossFit
335 lbs
3
Ramon
Ulloa
4pm CrossFit
330 lbs
4
Adam
Gelfand
12pm CrossFit
325 lbs
330 x1
5
Hipster
Carlos
6am CrossFit
320 lbs
6
Jim
Pinkerton
8am CrossFit
315 lbs
7
Keith
Homco
6am CrossFit
310 lbs
8
Fabricio
🦍
12pm CrossFit
300 lbs
real deep squats,🍑 2 the grass 305 for 1
9
Moyzes
Dias
12pm CrossFit
295 lbs
1@300
10
Jake
White
6am CrossFit
290 lbs
11
Brian
Kent
5pm CrossFit
280 lbs
11
Craig
Kreinest
12pm CrossFit
280 lbs
12
Ryan
Figuerado
4pm CrossFit
265 lbs
Failed 275
13
Eric
Otero
5pm CrossFit
255 lbs
Failed 260
13
Jaimeson
Pollen
4pm CrossFit
255 lbs
1x 260
14
Danny
Meadows
6am CrossFit
250 lbs
15
Bill
Curci
4pm CrossFit
240 lbs
235x2; 240x1
16
Ashish
Grover
7am CrossFit
200 lbs
17
Aldair
Rodriguez
8am CrossFit
295 lbs
18
Andrés
Herrera
8am CrossFit
260 lbs
19
John
King
8am CrossFit
225 lbs
went 16min, 3 sets 225. finished with 16 @ 95#
20
Jay
Cortez
5pm CrossFit
175 lbs
20
Julian
Haddad
8am CrossFit
175 lbs
21
Ryan
Gift
8am CrossFit
145 lbs
14 rounds
22
Burcin
Caliskan
12pm CrossFit
115 lbs
23
Mert
Cubukcuoglu
12pm CrossFit
105 lbs
Female Clients
1
Claudia
Chaloner
8am CrossFit
285 lbs
290# x1, started at 135#
2
ashley
green
4pm CrossFit
240 lbs
3
Kim
McGrath
8am CrossFit
235 lbs
4
Patricia
Brown
6pm CrossFit
215 lbs
No fails. Ran outta time.
5
Heather
Spears
5pm CrossFit
195 lbs
5
Lisa
Gift
8am CrossFit
195 lbs
20 rounds
6
kasey
stark
4pm CrossFit
175 lbs
7
Gretchen
Otero
5pm CrossFit
170 lbs
7
Veronica
King
7am CrossFit
170 lbs
8
Patti
Gerckens
8am CrossFit
190 lbs
9
Alissa
Cobb
6am CrossFit
175 lbs
Started at 55
9
Janis
Green
7am CrossFit
175 lbs
3@ 175 (tom capped)..16 @ 125
10
April
Hernandez
8am CrossFit
170 lbs
strained lower back =(
11
Donica
Ryder ⛵️
6am CrossFit
165 lbs
started @55
12
Wendy
Escalante
4pm CrossFit
160 lbs
13
Alexia
Martinez
8am CrossFit
155 lbs
starting at 55lbs
13
Becca
Chang
6pm CrossFit
155 lbs
13
Melissa
Gomez
12pm CrossFit
155 lbs
165 failed 2 (2x12 105)
14
Esmeralda
Bernal
4pm CrossFit
145 lbs
fail second time 150
15
Talyn
Meadows
4pm CrossFit
140 lbs
16
Megan
Gibbings
5pm CrossFit
135 lbs
started @ 65lb did 1 rep @ 145
16
Wifey
(aka Chris ...
6pm CrossFit
135 lbs
17
Allison
Hart
12pm CrossFit
125 lbs
120# 8x2, 85# 1x12
18
Yaili
Dominguez ...
4pm CrossFit
110 lbs
fail at 112 lb
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