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Components
Back Squat
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
Monday is for Fitness - CrossFit ATR Kearny Mesa
Class
(All)
12pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (9/16)
Workout
Monday is for Fitness
Video Breakdown:
Breakdown with Arturo -
https://youtu.be/pHS9-TEhzhg
Warm-up
400m Run
THEN
3 Rounds of:
15 Air Squats
10 Lateral Squats
5 Double Push-up Inchworms
Strength
Back Squat (4x10)
15 minutes
Build to a working weight then complete 4x10 at the same weight.
If you don't have a barbell, use 1 dumbbell or use a backpack with whatever weight available. Hold the dumbbell or backpack like a goblet. If it isn't much for a 4x10, add a tempo to the mix (4 seconds down 4 seconds at the bottom)
Metcon
Metcon (Time)
Buy-in: 800m Run
3 Rounds of:
30 Alternating Dumbbell or Barbell Clean and Jerks (comment your weights)
30 Box Jumps or Lateral Jump over Barbell/ Dumbbell
Cash-out: 800m Run
If you do not have a DB or Barbell fill a heavy backpack and complete 30 Backpack Clusters.
Stretching
Metcon (No Measure)
1 min Calf Stretch / side
1 min Hamstring Stretch / side
2 min Pigeon Stretch / side
2 min Couch Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 30, 2020
Male Clients
1
Bill
Curci
12pm CrossFit
4 x 10 @ 145 lbs
2
Eric
Otero
12pm CrossFit
4 x 10 @ 132 lbs
Squatted Gretchen
3
Jaimeson
Pollen
12pm CrossFit
4 x 10 @ 80 lbs
dball
3
Jason
Pierson
12pm CrossFit
4 x 10 @ 80 lbs
Sand bags
4
Chad
Baker
12pm CrossFit
4 x 10 @ 75 lbs
Did the squats with my daughter on my shoulders again.
5
Andrés
Herrera
12pm CrossFit
4 x 10 @ 50 lbs
DB Rows
5
Brian
Kent
12pm CrossFit
4 x 10 @ 50 lbs
50lb dumbell goblet tempo 4sec, 4 sec hold
6
Ryan
Gift
12pm CrossFit
4 x 10 @ 35 lbs
Tempo
7
Patrick
Kelly
12pm CrossFit
2 x 10 @ 145 lbs
95-135-145-145
Female Clients
1
Kim
McGrath
12pm CrossFit
4 x 20 @ 125 lbs
2
Wifey
(aka Chris ...
12pm CrossFit
4 x 10 @ 105 lbs
3
Beth
Gray
12pm CrossFit
4 x 10 @ 85 lbs
Well, that felt good. A bit hard to get on my back for the last s...
4
Heather
Dunn
12pm CrossFit
4 x 10 @ 75 lbs
5
Michelle
Robidas
12pm CrossFit
4 x 10 @ 60 lbs
4sec down, 4 sec pause at bottom
5
Theresa
Brinsa
12pm CrossFit
4 x 10 @ 60 lbs
Can’t drop barbell Tempo
6
Kaitlin
Woods
12pm CrossFit
4 x 10 @ 50 lbs
25 lbs dumb bells 4 sec tempo down
7
Veronica
King
12pm CrossFit
4 x 10 @ 40 lbs
4 sec tempo down, hold 4 sec
8
Vienna
Kaiser
12pm CrossFit
4 x 10 @ 36 lbs
In backpack tempo. Also fell over backwards haha
9
Lisa
Gift
12pm CrossFit
4 x 10 @ 35 lbs
KB tempo- 5-2-1
9
Patti
Gerckens
12pm CrossFit
4 x 10 @ 35 lbs
35lb DB in back pack
10
Becca
Chang
12pm CrossFit
4 x 10 @ 30 lbs
Tempo squats
11
kasey
stark
12pm CrossFit
4 x 10 @ 25 lbs
Tempo
11
Kym
Janke
12pm CrossFit
4 x 10 @ 25 lbs
25lb db goblet squat at tempo 4down, 4 hold
12
Kait
Pollen
12pm CrossFit
1 x 10 @ 53 lbs
30-40-44-53 banded goblet squats
12
Melissa
Gomez
12pm CrossFit
1 x 10 @ 115 lbs
75-95-95-115
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