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Components
Metcon
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
Don’t Panic - 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):
27 (16/11)
Workout
Don’t Panic
-Tom Hills going away celebration this Saturday, March 5th We are sad to see Tom, Kelly and Tommi go! Tom is going to work out with us one more time at the 9:30am and 10:30am classes. After class we will BBQ and drink while reminiscing on all the great times. Feel free to bring some food and drinks to share. If you are still in contact with former members please extended the invitation, they are welcome to come workout with Tom and celebrate! -Friday Night Lights "Lite" was a blast last week! So much energy , laughs and maybe a few tears. Let's run it back this Friday! We will have heats again, cheering, and pushing! Bring some drinks or snacks to share. Bring your dinner, kids, friends or family. Starts @ 7pm. Lets GOOOOOO
READY
1a.) 1 Round (0:00-8:00)
- 2:00 Row (Increase pace every :30)
- 12 Scapular Pull-Ups + :15 Dead Hang
- 8E Shoulder CARs
- 8E Half Kneeling DB Curl to Press
- 8 Tempo Goblet Squats (w/DB) (:03 DOWN)
* Allow 5:00 for athletes to put away DBs, grab water and to brief Gymnastics foundations.
GYMNASTICS
1b.) (Foundations): 8:00 Alternating EMOM (13:00-21:00)
Minute 1: :15 Hollow Hold + :15 Arch Hold
Minute 2: :15 Ring Support Hold + :15 Ring to Chest Hold (Ring Row w/Feet on Ground)
* Allow 5:00 to brief athletes on S.F.P, demo movements, and grab bands if needed.
S.F.P.
Metcon (AMRAP - Reps)
2.) (Gymnastics Capacity): Every 1:30 for 8 Alternating Sets (26:00-38:00)
Interval 1: AMRAP (-2) Strict Ring Dips + 8 Burpees
Interval 2: AMRAP (-2) Strict Pull-Ups + 8 Kipping Pull-Ups
* Level 3: RX
* Level 2: Hand Release Push-Ups (Sub Ring Dips), Strict Banded Pull-Ups + Kipping Banded Pull-Ups
* Level 1: Band Assisted Push-Ups (Hip Circle around upper arm or band under armpits from pull-up bar), Banded Strict Pull-Ups + Jumping Pull-Ups
* Allow 6:00 to brief E.S.D and for athletes to prepare for workout.
E.S.D.
Metcon (3 Rounds for reps)
3.) Don’t Panic
3 Rounds: 2:00 AMRAP (1:00 REST between rounds) (44:00-53:00)
- 70 Double Unders
- AMRAP Thrusters (95/65)
* Level 3: RX
* Level 2: 50 Double Unders, Barbell (75/55)
* Level 1: 100 Single Unders, Barbell (45/35)
* Goal: 15+ Thrusters
* Allow 4:00 for athletes to clean up equipment and prepare for Adaptation.
ADAPTATION
4.) 3 Minute Alternating EMOM (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Thread The Needle
Minute 3: :40 Child Pose
WORKOUT NOTES
Gymnastics Notes:
* Allow :15 in between movements per interval for athletes to transition. Example: Athletes hold :15 Hollow Hold, REST :15, then perform Arch Hold. Use the same format for the other interval.
E.S.D. Notes:
Double Unders should be complete sub 1:15 to allow time to get right on the barbell and accumulate reps of Thrusters. If you have not completed your double unders (or single unders) by 1:15, please stop and move on to the barbell. The barbell should be at a weight where we have the ability to "hang on" for a LARGE unbroken set. Reduce weight on the barbell so you are able to accomplish this.
S.F.P. Notes:
Athletes will perform a NEAR max set of strict gymnastics staying 2 reps shy of failure. After performing their set of strict gymnastics, they will immediately move into a more dynamic pressing/pulling variation to help build capacity.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 01, 2022
Male Clients
1
Arturo
Fiero
12pm CrossFit
87 Reps
RD- 18,15,10,10 SP- 10,8,8,8
2
Christian
Lopez
12pm CrossFit
71 Reps
3
Adam
Gelfand
4pm CrossFit
70 Reps
4
Brandon
Thorsten
7am CrossFit
67 Reps
5
Nate
Cobb
12pm CrossFit
54 Reps
6
Fabricio
🦍
12pm CrossFit
53 Reps
(8/7)(8/6)(8/5)(7/4)
7
Bryan
Ruezga
6pm CrossFit
52 Reps
8
Pete
Mc Workman
6am CrossFit
49 Reps
9
Mike
Small
12pm CrossFit
38 Reps
10
Chad
Baker
5am CrossFit
31 Reps
Strict Ring Dips and Strict Pull Ups
11
Ryan
Gift
6am CrossFit
30 Reps
12
Emilio
Lee
12pm CrossFit
59 Reps
4 sets : Dips : 8/9/9/9 8 burpees 4 sets: Strict pull ups: 3/4/4/...
13
Paul
Miller
4pm CrossFit
48 Reps
14
Jacob
Fader
7am CrossFit
43 Reps
Push ups Banded pull ups
15
Javier
Morales
5am CrossFit
35 Reps
Push-ups/Strict pull-ups
15
John
Hibbard
7am CrossFit
35 Reps
Female Clients
1
Rachael
Hoffman
7am CrossFit
41 Reps
Strict ring Dips: 8,5,4,6 strict Pull-ups: 5,4,4,5
2
Jan
Hughes-Austin
4pm CrossFit
24 Reps
Strict Bar Dips: 3x4 Strict Pull-ups: 3x4
3
Sharon
Lo
6pm CrossFit
192 Reps
4
Kortnie
Perez
4pm CrossFit
97 Reps
Banded pull-ups
5
Patricia
Brown
5pm CrossFit
88 Reps
Bar dips l, banded strict pu
6
Elizabeth
Mele
5am CrossFit
64 Reps
7
Maria
Mercado
6pm CrossFit
40 Reps
Sub bar dips
7
Vienna
Kaiser
8am CrossFit
40 Reps
Banded pull-ups and dips
8
Claudia
Chaloner
12pm CrossFit
39 Reps
Rx dips, rx strict pull ups then t row
9
Betsy
Gelfand
5am CrossFit
30 Reps
Banded pull ups dip bar
10
Jenny
Hart
6am CrossFit
20 Reps
Orange band on dips, bb on pullups 🤰
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