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Components
Burpee & Snatch
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
The "Fitness Guarantee" 01.31.2022 - 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):
42 (21/21)
Workout
The "Fitness Guarantee" 01.31.2022
STEADY
PRE-CLASS Mobility:
FOAM ROLL: :30E Lats, Thoracic Spine, Calf, Anteriot Tibialis
ACTIVE BANDED: :45E Ham/ Hip Flexor
ACTIVATION: 5E Single Leg High Knee to Airplane (controlled movement)
READY
2 Rounds (0:00-8:00)
- 1:00 Row
- 8E Knee Hug to Inverted Toe Touch
- 8E Samson Lunge w/Lateral Flexion (Arms OH, ribcage down, lean to the side of front leg)
- 8E Single Arm KB Press + 30’ Overhead Carry (SLOW)
Strength
Burpee & Snatch (5 x 2 )
2a.) Snatch Specific Warm-Up: 2 Rounds (REST :30 between) (10:00-18:00)
- 3 Position Tempo Snatch High Pull (:03 Floor to Hips building speed finishing with elbows high and knuckles down)
- 3 Position Snatch (Hip, Knee, Mid-Shin/Floor)
* Use an empty barbell.
* Allow 5:00-7:00 for building in weight to 70%.
B) Every 2:00 for 5 Sets (20:00-30:00)
- 8 Lateral Burpee Over Bar
- 2 Snatch w/70%+
* Level 3: RX
* Level 2: 5 Lateral Burpee Over Bar
* Level 1: 5 No Push-Up Burpee
Coach Notes: Burpees should take no longer than :30 allowing for 1:30 to hit 2 solid snatches at a confident percentage. Take no more than :15 between your snatch reps. DO NOT rush your snatches. Set your back, BUILD speed off the floor, and pull/punch under the bar quickly.
* Allow 8:00 for weight adjustment on the athlete’s barbells and Metcon Brief at the TV
Metcon
Metcon (3 Rounds for calories)
"Fitness Guarantee" (38:00-53:00)
3 Sets EACH for Score: 3:00 AMRAP (REST 2:00 between sets)
- 15 T2B
- 21 Thrusters (95/65)
- AMRAP Calorie Row
* Level 3: RX
* Level 2: 12 T2B, Thrusters (75/55)
* Level 1: Knee Raises, Thrusters (45/35)
Coach Notes: This piece is designed for you to really push to be unbroken for the entirety of the workout, or as long as you can go. When you need to break, reps should be broken in NO MORE than 2-3 sets on T2B and 2 sets on Thrusters. Be tough and hang on. You only have a 3:00 window to accumulate calories and every second matters to buy yourself more time on the row. You have 2:00 REST between sets giving you ample time to recover and prepare for the next round.
* Spend 3:00 allowing the athletes to clean up and get ready for ADAPTATION.
ADAPTATION
4 Minute EMOM (56:00-60:00)
Minute 1: :30E Couch
Minute 2: :30E Twisted Cross
ACCESSORY
*Post Class/Optional
3 Rounds (REST 1:00 between)
- 12E Banded Pallof Press in Split Stance
- :30E Side Plank w/Hip Abduction ISO
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 31, 2022
Male Clients
1
Connor
Miller 🍟 🍔
5pm CrossFit
5 x 2 @ 170 lbs
2
Dan
Chavez
12pm CrossFit
5 x 2 @ 155 lbs
3
Nate
Cobb
12pm CrossFit
5 x 2 @ 145 lbs
3
Papi
Aka Teddy
Results For Open Gym
5 x 2 @ 145 lbs
3
Robby
Tabellija
Results For Open Gym
5 x 2 @ 145 lbs
Failed last snatch.
4
Daniel
Schaerer
7am CrossFit
5 x 2 @ 135 lbs
5
Spencer
Baker
5pm CrossFit
5 x 2 @ 125 lbs
6
Eric
Otero
4pm CrossFit
5 x 2 @ 115 lbs
6
Fabricio
🦍
12pm CrossFit
5 x 2 @ 115 lbs
All the way
7
Dre
Flores
5pm CrossFit
5 x 2 @ 95 lbs
125 x 3 ; 95 x 2
7
John
Hibbard
5am CrossFit
5 x 2 @ 95 lbs
7
Keithan
Perez
6pm CrossFit
5 x 2 @ 95 lbs
7
Pat
Paszt
5pm CrossFit
5 x 2 @ 95 lbs
7
Tyler
Eickmann
8am CrossFit
5 x 2 @ 95 lbs
8
Michael
Gallagher
6pm CrossFit
5 x 2 @ 80 lbs
9
Anthony
Megliola
6am CrossFit
5 x 2 @ 75 lbs
9
Joel
Briggs
8am CrossFit
5 x 2 @ 75 lbs
9
Pete
Mc Workman
6am CrossFit
5 x 2 @ 75 lbs
9
Ryan
Gift
6am CrossFit
5 x 2 @ 75 lbs
10
Don
Couch
7am CrossFit
5 x 2 @ 65 lbs
65# 8 no pushup burpee step overs
11
Omar
Juarez
12pm CrossFit
5 x 2 @ 20 lbs
Female Clients
1
Shannon
Blyth
7am CrossFit
5 x 2 @ 100 lbs
1-3 @ 95#, 4-5 @100#
2
Elizabeth
Leahy
4pm CrossFit
5 x 2 @ 85 lbs
2
Lindsey
Hempy
6am CrossFit
5 x 2 @ 85 lbs
Sub pp - back injury
2
Patricia
Brown
5pm CrossFit
5 x 2 @ 85 lbs
3
Claudia
Chaloner
8am CrossFit
5 x 2 @ 80 lbs
Last 2 sets at 85#
4
Heather
Dunn
5pm CrossFit
5 x 2 @ 70 lbs
5
Betsy
Gelfand
6pm CrossFit
5 x 2 @ 65 lbs
5
Donica
Ryder ⛵️
5am CrossFit
5 x 2 @ 65 lbs
5
Jenny
Hart
6am CrossFit
5 x 2 @ 65 lbs
5
Shawn
Ryan
8am CrossFit
5 x 2 @ 65 lbs
6
Janis
Green
8am CrossFit
5 x 2 @ 60 lbs
5 burpee
6
Kortnie
Perez
6pm CrossFit
5 x 2 @ 60 lbs
7
Brenna
Jarrells
5am CrossFit
5 x 2 @ 55 lbs
7
Gretchen
Otero
4pm CrossFit
5 x 2 @ 55 lbs
7
Private
4pm CrossFit
5 x 2 @ 55 lbs
7
Sheila
Wong
12pm CrossFit
5 x 2 @ 55 lbs
Scaled 🥲
8
Emma
Smith
6pm CrossFit
5 x 2 @ 45 lbs
9
Laura
Vielmo
4pm CrossFit
5 x 2 @ 35 lbs
9
Vienna
Kaiser
8am CrossFit
5 x 2 @ 35 lbs
10
Samantha
Evans
6pm CrossFit
5 x 2 @ 25 lbs
11
Steph
Jarosz
8am CrossFit
3 x 2 @ 95 lbs
First two sets at 85
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