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Components
Paused Front Squat
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
Front Squat + Front Squats/Double Unders - 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):
49 (26/23)
Workout
Front Squat + Front Squats/Double Unders
Warm-up
10/8 Calorie Bike
5 Inchworms
0:30 Perfect Lunge / leg
10 High Five Squats
10 Cossack Squats
15 GHD Hip Extensions
10 Wipers
10 Scorpions
10 Banded Low Ext. Rotations / side
15 Wall Squats
0:30 Single Unders
0:30 Double Unders
Strength
Paused Front Squat (7x2, on the 1:30)
1 Pause (3 seconds in bottom) + 1 Regular Front Squat.
Build up in weight throughout
Metcon
Metcon (AMRAP - Rounds and Reps)
15-minute AMRAP of:
5-10-15-20
Front Squats (135/95)
25-50-75-100
Double Unders
Scale so that 20 unbroken front squats is in the realm of possibility. Scale double unders to amounts that can be done in 30s-60s-90s-120s OR double the amount in single unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 08, 2019
Male Clients
1
Davey
Melzer
5pm CrossFit
1 x 2 @ 295 lbs
2
Jim
Pinkerton
12pm CrossFit
1 x 2 @ 275 lbs
3
Brian
Kent
5pm CrossFit
1 x 2 @ 245 lbs
3
Ramon
Ulloa
4pm CrossFit
1 x 2 @ 245 lbs
4
Adam
Gelfand
12pm CrossFit
1 x 2 @ 235 lbs
4
Brian
Kalmenson
6am CrossFit
1 x 2 @ 235 lbs
4
Private
4pm CrossFit
1 x 2 @ 235 lbs
4
Jim
Sirovy
12pm CrossFit
1 x 2 @ 235 lbs
4
Moyzes
Dias
4pm CrossFit
1 x 2 @ 235 lbs
4
Olivier
Derei
6pm CrossFit
1 x 2 @ 235 lbs
5
Nate
Cobb
8am CrossFit
1 x 2 @ 225 lbs
6
Fabricio
🦍
12pm CrossFit
1 x 2 @ 215 lbs
6
Joshua
Holmes
12pm CrossFit
1 x 2 @ 215 lbs
6
Tony
Huynh
7am CrossFit
1 x 2 @ 215 lbs
7
Jake
White
7am CrossFit
1 x 2 @ 205 lbs
started at 35 on each side, finished at 205. I don't like math pe...
7
Robby
Tabellija
12pm CrossFit
1 x 2 @ 205 lbs
7
Ron
Kao
12pm CrossFit
1 x 2 @ 205 lbs
7
Ryan
Figuerado
6pm CrossFit
1 x 2 @ 205 lbs
8
Christopher
Gonzalez
7am CrossFit
1 x 2 @ 185 lbs
8
Salvador
Urena
4pm CrossFit
1 x 2 @ 185 lbs
9
Bill
Curci
4pm CrossFit
1 x 2 @ 175 lbs
10
Private
6pm CrossFit
1 x 2 @ 160 lbs
11
Jet
Javelet
4pm CrossFit
1 x 2 @ 155 lbs
12
Lucas
Bitencourt
5pm CrossFit
1 x 2 @ 154.35 lbs
13
Fernando
Flores
6am CrossFit
1 x 2 @ 115 lbs
Knee
13
Todd
Young
7am CrossFit
1 x 2 @ 115 lbs
Female Clients
1
Corinne
Ingham
4pm CrossFit
1 x 2 @ 185 lbs
More in tank.
2
Zully
Barrientos
4pm CrossFit
1 x 2 @ 175 lbs
failed on 2nd rep of 185#.
3
ashley
green
5pm CrossFit
1 x 2 @ 165 lbs
3
Brooke🦄
Beronda 🦏
4pm CrossFit
1 x 2 @ 165 lbs
4
Claudia
Chaloner
12pm CrossFit
1 x 2 @ 155 lbs
back was ok
5
Jaclyn
Morbitzer
8am CrossFit
1 x 2 @ 145 lbs
6
Alicia
Dolan
6am CrossFit
1 x 2 @ 135 lbs
6
Gracie
Laciste
4pm CrossFit
1 x 2 @ 135 lbs
7
Janis
Green
7am CrossFit
1 x 2 @ 130 lbs
7
Kym
Janke
4pm CrossFit
1 x 2 @ 130 lbs
8
Emily
Gruber
6am CrossFit
1 x 2 @ 125 lbs
8
Laura
Ringgold
7am CrossFit
1 x 2 @ 125 lbs
9
Sarah
Ross
6am CrossFit
1 x 2 @ 120 lbs
10
Private
8am CrossFit
1 x 2 @ 115 lbs
10
Lisa
Gift
8am CrossFit
1 x 2 @ 115 lbs
10
Madison
White
7am CrossFit
1 x 2 @ 115 lbs
10
Tammy
Nguyen
7am CrossFit
1 x 2 @ 115 lbs
11
Danielle
Barragan
8am CrossFit
1 x 2 @ 100 lbs
12
Wifey
(aka Chris ...
6pm CrossFit
1 x 2 @ 95 lbs
13
Karli-Mae
Ochoa
6am CrossFit
1 x 2 @ 90 lbs
14
Patricia
Brown
6pm CrossFit
1 x 2 @ 85 lbs
15
Rowena
Sinclair
12pm CrossFit
1 x 2 @ 80 lbs
16
Ana
Lozano
5pm CrossFit
1 x 2 @ 10 lbs
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