Show Workout in Full Screen
Auto Scroll Page
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
Silver Monkey - 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):
21 (13/8)
Workout
Silver Monkey
READY
1.) 1 Round (0:00-8:00)
- 2:00 Row (Increase pace every :30)
- 8E Shoulder CARs
- 8E Hanging Single Leg Raise (
https://www.youtube.com/watch?v=YN1g8ukYU2I
)
- 8E Side Plank w/Hip Abduction (
https://www.youtube.com/watch?v=dvFnM3_fHoc
)
- 6 T-Inchworm w/Push-Up
* Allow 5:00 to brief athletes on S.F.P and prepare.
S.F.P.
Metcon (AMRAP - Rounds)
2.) (Gymnastics Capacity): Every 1:30 for 8 Sets (13:00-25:00)
Interval 1: 8 T2B + 8 Burpees to 6" Target
Interval 2: 2 Rope Climb + 8 Burpees to 6" Target
* Level 3: RX
* Level 2: Knee Raise, 1 Rope Climb
* Level 1: Ab-Mat Sit-Up + 8 No Push-Up Burpee, 2 Negative Standing to Lying Down RC + 8 No Push-Up Burpee
* Allow 8:00 to brief E.S.D, demo movements, and for athletes to prepare for the workout.
E.S.D.
Metcon (AMRAP - Rounds and Reps)
3.) "Silver Monkey"
18:00 AMRAP: (33:00-51:00)
- 60/45 Calorie Row
- 50 Ab-Mat Sit-Ups
- 40 Hand Release Push-Up
- 30 Single Arm DB Hang Clean + Jerk (50/35) *
* Goal: 2+ Rounds
* Level 3: RX
* Level 2: 30 Hand Release Push-Up, DB (40/30)
* Level 1: 45/30 Calorie Row, Band Assisted Push-Up (Band Anchored from Pull-Up Bar, Full ROM), DB (30/20)
* Allow athletes 5:00 to clean up equipment and to transition to Adaptation.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :45 Lizard (R) Minute 2: :45 Lizard (L)
Minute 3: :20E Twisted Cross
Minute 4: :45 Puppy Pose
WORKOUT NOTES
S.F.P. Notes:
T2B and RC should be completed under :35-:40 to allow time for burpees. Each interval should be finished in less than 1:10 to allow athletes enough time to transition between stations.
E.S.D. Notes:
Row at a pace to complete calories in under 4:00 (15/11 per minute). This will allow you to manage your heart rate but get the calories done in a reasonable amount of time. Get right on the sit-ups and stay smooth taking a breath on your descent and exhaling on the way up. Break your hand release push-ups into CONFIDENT manageable sets to minimize rest time between sets. When performing your single arm db hang clean and jerks, you can keep moving on the same arm and switch whenever you like BUT YOU MUST complete 15 reps per side. We don’t want one big arm and one little arm.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 07, 2022
Male Clients
1
AJ!
Isabelo
6am CrossFit
8 Rounds
1
Chad
Baker
5am CrossFit
8 Rounds
Full rope climbs and Full T2B
1
Eric
Otero
5pm CrossFit
8 Rounds
1
Fabricio
🦍
5pm CrossFit
8 Rounds
1
Frank!e
Armas
5pm CrossFit
8 Rounds
1
Pete
Mc Workman
6am CrossFit
8 Rounds
2
Chris
Christian
6am CrossFit
8 Rounds
2
David
Hugenbruch
4pm CrossFit
8 Rounds
First rope climb ever!; then ground up; kipping; 6 burpees
2
Emilio
Lee
12pm CrossFit
8 Rounds
4 rounds: - 4 floor to standing rope - 8 burpees 6 inches 4 round...
2
Javier
Morales
5am CrossFit
8 Rounds
K2W/Rope climb/hitch attempts
2
John
Hibbard
5am CrossFit
8 Rounds
2
Ryan
Gift
6am CrossFit
8 Rounds
1 rope climb
3
John
King
12pm CrossFit
4 Rounds
Female Clients
1
Kortnie
Perez
5pm CrossFit
8 Rounds
1 rope climb
2
Rachael
Hoffman
4pm CrossFit
7 Rounds
-3 burpies in second to last round, made everything else on time.
3
Jan
Hughes-Austin
4pm CrossFit
8 Rounds
6 T2B + 6 burpees; 1 rope climb + 6 burpees
3
Janis
Green
8am CrossFit
8 Rounds
V ups, tbar row
3
Jenie
Reyes
5am CrossFit
8 Rounds
3
Maria
Mercado
6pm CrossFit
8 Rounds
Modified
3
Rachael
Record
7am CrossFit
8 Rounds
Set 1: Kipling work & 6 burpees, set 2: 1 rope climb
4
Elizabeth
Leahy
12pm CrossFit
4 Rounds
0.5 rope climb. Mix of TTB and knee-ups
Loading...
Powered By Wodify