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Components
Back Squat
Broomstick Mile
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
The Broomstick Mile - CrossFit ATR Kearny Mesa
Class
(All)
CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (12/18)
Workout
The Broomstick Mile
Warm-up
3 Rounds of:
5 Push-up Inchworms
5 PVC Passes
5 PVC Shoulder Press
5 PVC Back Squats
5 PVC OHS
Strength
Back Squat (4x10)
If you don't have enough weight to make this challenging, give yourself a tempo and log it in the comments. If you don't have a barbell, use your DBs or KBs and add the tempo. Use whatever you have- maybe your wife or your husband even!
Metcon
Broomstick Mile (Time)
All movements performed with a PVC pipe or broomstick:
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run
You'd be stunned how hard this workout can be.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 23, 2020
Male Clients
1
TOM
Hill
CrossFit
4 x 10 @ 225 lbs
2
Bill
Curci
CrossFit
4 x 10 @ 135 lbs
3
Eric
Otero
CrossFit
4 x 10 @ 130 lbs
Squated the wife
4
Jay
Cortez
CrossFit
4 x 10 @ 95 lbs
5
Ashish
Grover
CrossFit
4 x 10 @ 62 lbs
#62 KB goblet squats
5
Brandon
Thorsten
CrossFit
4 x 10 @ 62 lbs
Bottoms up KB goblet squats
6
Andrés
Herrera
CrossFit
4 x 10 @ 0 lbs
6
Chad
Baker
CrossFit
4 x 10 @ 0 lbs
Did back squats with my daughter on my shoulders
6
Jason
Pierson
CrossFit
4 x 10 @ 0 lbs
Dont have weights. Did air squats.
6
John
King
CrossFit
2 x 10 @ 80 lbs
2- 40# DB. Didn't move well
6
Patrick
Kelly
CrossFit
2 x 10 @ 145 lbs
4x10 115-135-145-145
6
Christopher
Lai
CrossFit
1 x 10 @ 135 lbs
Build up to 135
Female Clients
1
Heather
Spears
CrossFit
4 x 10 @ 121 lbs
2
Kelly
Hill
CrossFit
4 x 10 @ 115 lbs
3
Janis
Green
CrossFit
4 x 10 @ 105 lbs
Limited by clean..55-75-105-105 just realized I pr’d my hang clea...
3
Ruth
Rittermann
CrossFit
4 x 10 @ 105 lbs
3
Wifey
(aka Chris ...
CrossFit
4 x 10 @ 105 lbs
4
Patrisha
Wilson
CrossFit
4 x 10 @ 100 lbs
5
Allison
Hart
CrossFit
4 x 10 @ 85 lbs
From floor
6
Brenna
Jarrells
CrossFit
4 x 10 @ 75 lbs
7
Kaitlin
Woods
CrossFit
4 x 10 @ 50 lbs
50 lb dumb bell weight 4 second tempo
7
kasey
stark
CrossFit
4 x 10 @ 50 lbs
25lb db, tempo
8
Kait
Pollen
CrossFit
4 x 10 @ 40 lbs
40# dB on back, band on knees
9
Kym
Janke
CrossFit
4 x 10 @ 25 lbs
25# plate on back. Tempo 5 slow down 2 in bottom 1 up, pause 2
10
Gretchen
Otero
CrossFit
4 x 10 @ 14.6 lbs
Squatted the dog
11
Alissa
Cobb
CrossFit
4 x 10 @ 0 lbs
11
Theresa
Brinsa
CrossFit
4 x 10 @ 0 lbs
BW 5 sec down , 5 sec hold Harder than I thought !
11
Vienna
Kaiser
CrossFit
4 x 10 @ 0 lbs
Broomstick Tempo
11
Heather
Dunn
CrossFit
2 x 10 @ 105 lbs
11
Melissa
Gomez
CrossFit
2 x 10 @ 75 lbs
4 x 10 tempo 4-1-1 45-65-75-75
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