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Components
DB Lunges
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
Chipper Time - 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):
22 (9/13)
Workout
Chipper Time
Warm-up
2 minutes of Running
10 Scap Push-ups
5 Double Push-up Inchworms
1 min Front Plank
2 minutes of Running
Strength
DB Lunges (5x10 per leg)
Perform 10 in a row on one leg in up/down fashion and then the other.
If no DBs, use whatever weight you can find. If you have absolutely no weights, try 30 Jumping Lunges (15 per leg, alternating) EMOM x 5 minutes.
Metcon
Metcon (Time)
2 Rounds:
25 Air Squats
25 Sit-ups
25 Push-ups (Rx+: HSPU)
25 V-Ups
25 Pull-ups
25 Mountain Climbers (4 ct.)
25 Dips (on box/chair)
0:25 Side Plank / side
25 Burpees
25 Hollow Rocks
Stretching
Metcon (No Measure)
1 min Butterfly Stretch
1 min Calf Stretch / side
1 min Hamstring Stretch / side
2 min Middle Split
2 min Couch Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 25, 2020
Male Clients
1
Brandon
Thorsten
CrossFit
5 x 10 @ 115 lbs
62# & 53# KB's
2
Ryan
Figuerado
CrossFit
5 x 10 @ 80 lbs
40lb dbs
3
Patrick
Kelly
CrossFit
5 x 10 @ 65 lbs
Barbell
4
Bill
Curci
CrossFit
5 x 10 @ 60 lbs
30lb/hand
5
Andrés
Herrera
CrossFit
5 x 10 @ 53 lbs
Blue KB
6
Jason
Pierson
CrossFit
5 x 10 @ 50 lbs
7
John
King
CrossFit
5 x 10 @ 30 lbs
2 set @40#DB. Last 3 @30#
8
Ryan
Gift
CrossFit
5 x 10 @ 25 lbs
9
Ashish
Grover
CrossFit
4 x 10 @ 62 lbs
Single #62 KB
Female Clients
1
Camille
Chamberlen
CrossFit
5 x 10 @ 90 lbs
45 lbs each
2
Allison
Hart
CrossFit
5 x 10 @ 85 lbs
Barbell
3
Melissa
Gomez
CrossFit
5 x 10 @ 65 lbs
Backrack lunge
4
Michelle
Robidas
CrossFit
5 x 10 @ 60 lbs
20db& 20lb vest
4
Wifey
(aka Chris ...
CrossFit
5 x 10 @ 60 lbs
30lb per arm
5
Heather
Dunn
CrossFit
5 x 10 @ 50 lbs
25#’s
5
Kaitlin
Woods
CrossFit
5 x 10 @ 50 lbs
25 lb dumb bells
5
Kym
Janke
CrossFit
5 x 10 @ 50 lbs
25 each hand
6
Ruth
Rittermann
CrossFit
5 x 10 @ 35 lbs
7
Beth
Gray
CrossFit
5 x 10 @ 30 lbs
Used a barbell with total 55 lb instead of DB separate
7
Janis
Green
CrossFit
5 x 10 @ 30 lbs
Did 1x10 with weights, 4 without
8
Theresa
Brinsa
CrossFit
5 x 10 @ 10 lbs
Held 10 lb plates in each hand. Alternated legs to avoid knee pai...
9
Vienna
Kaiser
CrossFit
5 x 10 @ 0 lbs
Body Weight Lunges!!
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