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Metcon
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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
“Roue de Hamster” - 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):
37 (25/12)
Workout
“Roue de Hamster”
READY
1.) 1 Round (0:00-8:00)
- 400M Run
- 30’ Quad w/Reach
- 30’ Knee Hug to Inverted Toe Touch
- 30’ Hip Cradle
- 30’ Samson Lunge w/Lateral Flexion
- 30’ Inchworm w/Push-Up
* Allow 10:00 for athletes to grab water, brief the E.S.D, and cover rope climb technique.
E.S.D.
Metcon (5 Rounds for time)
2.) "Roue de Hamster"
Every 6:00 for 5 Sets (18:00-48:00)
- 12/9 Calorie Bike
- 200M Run
- 15/12 Calorie Ski
- 3 Rope Climb (15’)
* REST remainder of interval.
* Level 3: RX
* Level 2: 1-2 Rope Climb
* Level 1: 10/8 Calorie Bike, 100M Run, 10/8 Calorie Ski, 1-2 Lying Pull to Stand RC Variation
* Allow 4:00 for athletes to grab water and move on to the ADAPTATION.
ADAPTATION
4.) 8:00 Alternating EMOM (52:00-60:00)
Minute 1: :20E Lizard
Minute 2: :20E Half Kneeling Hamstring Stretch
Minute 3: :45 Pretzel (R)
Minute 4: :45 Pretzel (L)
WORKOUT NOTES
E.S.D. Notes:
This piece is for you all to work on a skill under fatigue and to help promote a ton of blood flow in a low impact setting to help everyone feel good for their Open attempts on Friday.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 23, 2022
Male Clients
1
Ryan
Keith
5am CrossFit
17:00
Echo bike
2
Adam
Gelfand
12pm CrossFit
17:02
3
Frank!e
Armas
5pm CrossFit
17:59
Row instead of Ski
4
Michael
Gallagher
4pm CrossFit
18:00
5
AJ!
Isabelo
6am CrossFit
19:00
1 row; 4 ski
6
Fabricio
🦍
12pm CrossFit
19:03
Echo and Row for ski
7
Bryan
Ruezga
6pm CrossFit
19:45
Row
8
Dan
Chavez
12pm CrossFit
20:08
9
Eric
Otero
6pm CrossFit
20:40
10
Pete
Mc Workman
6am CrossFit
21:43
11
Paul
Miller
4pm CrossFit
21:57
12
Robby
Tabellija
12pm CrossFit
21:59
13
Ryan
Gift
6am CrossFit
22:03
14
George
M
5am CrossFit
22:30
15
Javier
Olvera
8am CrossFit
25:00
Never new I could climb a rope. Got just under half way in the 2n...
16
Private
6am CrossFit
16:47
17
Javier
Morales
5am CrossFit
16:50
1 climb rd 1-3, 3 attempts rd 4, pull from floor rd 5
18
Nate
Cobb
12pm CrossFit
18:56
19
John
Hibbard
5am CrossFit
20:12
Rope pulls
20
Emilio
Lee
12pm CrossFit
20:13
Rope: floor to standing- for now
21
John
King
6am CrossFit
20:43
DNF round 2 had to bio.
22
Sean
Grindle
5am CrossFit
20:56
23
Tyler
Eickmann
8am CrossFit
22:30
3 rope hitches
24
Anthony
Megliola
6am CrossFit
22:38
200m row vs run (ankle)
25
David
Hugenbruch
4pm CrossFit
23:35
48 GHD sit-ups (total) subbed for rope climb
Female Clients
1
Gretchen
Otero
4pm CrossFit
23:04
2
Shannon
Blyth
7am CrossFit
19:34
Ghd sit ups
3
Jenny
Hart
6am CrossFit
19:37
1 rope climb per rd
4
Genesis
Dejesus
12pm CrossFit
20:07
5
Janis
Green
8am CrossFit
21:52
9 cal bike, 200m ski, 12 cal row, 12 sit-ups
6
Patricia
Brown
5pm CrossFit
22:00
Bike Ropes- 1-1-2-1-3
7
Kayleigh
Patton
12pm CrossFit
22:20
.5 rope
8
Rachael
Record
7am CrossFit
22:26
2 ropes first & last rnd, 1 rope rnds 2-4
9
Emily
Small
7am CrossFit
23:53
2 rope climbs
10
Betsy
Gelfand
12pm CrossFit
24:07
3 ropes in round 1, 2 ropes in subsequent.
11
Elizabeth
Leahy
12pm CrossFit
25:00
1 rope climb
12
Elizabeth
Mele
5am CrossFit
26:10
Level 2 2 rope climb s
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