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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
“One slip, and you’re gone!” 02.04.2022 - 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):
25 (14/11)
Workout
“One slip, and you’re gone!” 02.04.2022
"Just come in to workout, we'll take care of the rest." -Probably An Ancient Chinese Proverb (Don't overthink all of the details posted, that's what we are here for)
STEADY
PRE CLASS (optional)
FOAM ROLL: Lats/ Back/ Hamstrings
BANDED: T-Spine/Lat Distraction w/Rotation
https://www.youtube.com/watch?v=B_OMN9-4K50
5E "Super Lunges"
https://www.youtube.com/watch?v=VQqabRnOR1E
READY
2 Rounds (0:00-8:00)
- 1:00 Air Bike
- 12E Deadbug
- 12 Russian KB Swings
- 6E Lateral Box Step Ups
* Spend 5:00-6:00 on S.F.P explanation and for athletes to prepare.
S.F.P.
Strong. Fast. Precise.
Every 1:30 for 8 Sets (12:00) (14:00-26:00)
- 6 Burpees to 6" Target
- 3 Bar Muscle-Ups
* Level 3: RX
* Level 2: 1-2 Bar MU (Choose rep range you feel confident you can repeat and remain unbroken)
* Level 1: 6 Burpees, 3 Banded/Jumping BMU
* Spend 6:00 for E.S.D briefing and to get prepared for the workout.
E.S.D.
Metcon (AMRAP - Rounds and Reps)
"One slip, and you’re gone!" (32:00-48:00)
16 Minute AMRAP:
- 30/24 Calorie Bike
- 21 Double DB Box Step Overs (24"/20") (50/35)
- 21 C2B Pull-Ups
- 24/18 Calorie Bike
- 15 Double DB Box Step Overs (24"/20") (50/35)
- 15 C2B Pull-Ups
- 18/12 Calorie Bike
- 9 Double DB Box Step Overs (24"/20") (50/35)
- 9 C2B Pull-Ups
* Level 3: RX
* Level 2: DB (40/30), Pull-Ups
* Level 1: DB (30/20), Jumping/Banded Pull-Ups/Ring Rows
GOAL: 1+ Round
* Coach Notes: Move at a moderate pace on the bike driving out your arms to assist your legs as much as possible. Take breaks on your DB Box Step Overs to mitigate grip fatigue and to assist yourself in feeling a little more ready to jump on to the pull-up bar. Break up your pull-ups early and think of the long game here to get as far as you can in this. If you finish the final 9 C2B pull-ups, start back over from the beginning with the Air Bike.
* Spend 6:00 letting the athletes clean up and prepare for the adaptation piece.
ADAPTATION
6:00 EMOM (54:00-60:00)
Minute 1: Puppy Pose
Minute 2: :30E Thread the Needle
Minute 3: :30E Twisted Lizard
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 04, 2022
Male Clients
1
Dre
Flores
5pm CrossFit
0 + 105
Subbed 10 C2B for rows. Hands tearing
2
Private
6am CrossFit
1 + 30
3
Mike
Tighe
4pm CrossFit
1 + 20
40#/20inch box. All else RX
4
Robby
Tabellija
Results For Open Gym
1 + 7
40#dbs, 20in box
5
John
Hibbard
5am CrossFit
1 + 4
6
Luke
Campanella
6am CrossFit
1 + 0
30#
6
Ryan
Gift
6am CrossFit
1 + 0
7
Eric
Otero
4pm CrossFit
0 + 144
50# DBs, Pullups
7
Pete
Mc Workman
6am CrossFit
0 + 144
8
David
Hugenbruch
4pm CrossFit
0 + 132
20# DB, Bar pull-ups
9
Don
Couch
7am CrossFit
0 + 131
15 cals on last set
10
Nate
Cobb
12pm CrossFit
0 + 130
11
Joel
Briggs
5pm CrossFit
0 + 126
Double do step overs 30lbs
12
Tyler
Eickmann
8am CrossFit
0 + 97
40# db step over Banded c2b.
Female Clients
1
Lindsey
Hempy
6am CrossFit
1 + 31
15 lbs, step up (not over), pu
2
Heather
Dunn
4pm CrossFit
1 + 23
15# step overs. Red band pu
3
Emily
Small
7am CrossFit
1 + 16
20# dbs, banded pullups
4
Elizabeth
Leahy
12pm CrossFit
1 + 6
25# DB; banded C2B pull-ups
4
Shawn
Ryan
Results For Open Gym
1 + 6
10# dumbbells, barbell pullups
5
Sheila
Wong
4pm CrossFit
0 + 137
All reps as prescribed 20# db purple band pu’s
6
Kelly
Morris
7am CrossFit
0 + 126
Level 1 So close!
6
Vienna
Kaiser
8am CrossFit
0 + 126
12” 15lbs one legged step ups - banded pu
7
Brenna
Jarrells
5am CrossFit
0 + 124
20#, banded pull ups
8
Hollie
Tkac
8am CrossFit
0 + 118
9
Jan
Hughes-Austin
4pm CrossFit
0 + 117
10# db, black+red band pull-ups
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