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Components
Power Clean
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
“Lift Off” - 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):
51 (21/30)
Workout
“Lift Off”
READY
1a.) 1 Round (0:00-12:00)
- 2:00 Bike (Build in pace over the course of the final minute)
- 15E Side Lying Hip Abduction/Adduction
- 12E Single Leg KB RDL + High Pull (Light KB)
- 10 KB Goblet Squat w/:03 Eccentric
* Use the remaining time to have athletes grab barbells, brief S.F.P, and demo the upcoming movements.
S.F.P.
2a.) (Foundation/Prep): 3 Sets (REST :30 between sets) (12:00-18:00)
Intervals 1-3: Clean Pull + Tall Clean (
https://www.youtube.com/watch?v=YhGbp1wp8Ls
)
Intervals 4-6: Power Clean + Front Squat
* See workout notes below.
* Allow 4:00 for athletes to grab additional weight and prepare for S.F.P.
Power Clean (1 every :40 for 18 sets @ 60%)
2b.) (Clean): Every :40 for 18 Sets (22:00-34:00)
- 1 Clean w/60%
* See workout notes below.
* Allow 6:00 to brief E.S.D, demo any movements, and for athletes to prepare equipment for the workout.
E.S.D.
Metcon (Time)
3.) "Lift Off"
4 Rounds for Time: (40:00-52:00)
- 15/12 Calorie Ski (Substitute for Row)
- 15 Box Jump Over (24"/20") (NO Rebound, Step Down Every Rep)
- 15 Deadlift (225/155)
* Level 3: RX
* Level 2: 12/9 Calorie Ski, 12 BJO, Barbell (155/105)
* Level 1: 10/8 Calorie Ski, 12 Box Step Over, Barbell (115/85)
* See workout notes below.
ADAPTATION
5.) (57:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Seated Straddle
WORKOUT NOTES
S.F.P. 2a.) Notes:
Intervals 1-3 are to help you focus on completing leg drive and speed under the bar. Intervals 4-6 are to help get you in the mindset of being as explosive as possible and then completing the ROM of a standard clean. Wherever you catch your power clean, pause and immediately ride into a Front Squat.
S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Clean, please choose a weight that allows you to move with technical proficiency and speed. This portion of the day should allow you to put a hyper focus on hitting positions and putting effort in improving movement patterns.
E.S.D. Notes:
Move at a conservative pace on your first round to get a feel for the flow of the workout. Your Ski should consist of smooth strokes taking a full breath at the top. Box Jump Overs should also be performed with a rhythm that doesn’t change through all reps. Deadlifts should be completed in NO MORE than 3 quick sets. If this doesn’t seem possible, consider scaling.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 05, 2022
Male Clients
1
Konstantin
Zagustin
6pm CrossFit
18 x 1 @ 205 lbs
2
Laith
Quntar
Results For Open Gym
18 x 1 @ 185 lbs
3
Eric
Otero
5pm CrossFit
18 x 1 @ 165 lbs
4
Frank!e
Armas
12pm CrossFit
18 x 1 @ 155 lbs
5
Paul
Miller
4pm CrossFit
18 x 1 @ 147 lbs
6
Nate
Cobb
12pm CrossFit
18 x 1 @ 146 lbs
6
Robby
Tabellija
12pm CrossFit
18 x 1 @ 146 lbs
more than dan and adam
7
Dan
Chavez
12pm CrossFit
18 x 1 @ 145 lbs
8
Christian
Lopez
4pm CrossFit
18 x 1 @ 135 lbs
8
Nathaniel
Jack Daniel
6pm CrossFit
18 x 1 @ 135 lbs
8
Pete
Mc Workman
6am CrossFit
18 x 1 @ 135 lbs
9
Luke
Campanella
12pm CrossFit
18 x 1 @ 130 lbs
10
Omar
Juarez
12pm CrossFit
18 x 1 @ 115 lbs
10
Ron
Finney
6pm CrossFit
18 x 1 @ 115 lbs
10
Ryan
Gift
6am CrossFit
18 x 1 @ 115 lbs
11
Bill
Curci
5pm CrossFit
18 x 1 @ 95 lbs
Felt good
11
Chad
Baker
5am CrossFit
18 x 1 @ 95 lbs
60% of Max
12
David
Hugenbruch
4pm CrossFit
18 x 1 @ 85 lbs
13
Don
Couch
7am CrossFit
18 x 1 @ 75 lbs
14
David
Callahan
7am CrossFit
18 x 1 @ 65 lbs
Easy peasy
15
Emilio
Lee
12pm CrossFit
18 x 2 @ 25 lbs
Just barbell. Focus on form.
Female Clients
1
Heather
Spears
6pm CrossFit
18 x 1 @ 125 lbs
2
Shawn
Ryan
8am CrossFit
18 x 1 @ 115 lbs
3
Amanda
Carson
4pm CrossFit
18 x 1 @ 105 lbs
4
Lisa
Gift
5pm CrossFit
18 x 1 @ 100 lbs
4
Patricia
Brown
5pm CrossFit
18 x 1 @ 100 lbs
18 PC+ FS
5
Allison
Hart
6pm CrossFit
18 x 1 @ 95 lbs
60%
5
Amanda
Folmer
8am CrossFit
18 x 1 @ 95 lbs
5
Elizabeth
Leahy
4pm CrossFit
18 x 1 @ 95 lbs
5
Kym
Janke
5pm CrossFit
18 x 1 @ 95 lbs
60%
6
Jenie
Reyes
8am CrossFit
18 x 1 @ 90 lbs
6
Jenny
Hart
6am CrossFit
18 x 1 @ 90 lbs
6
Patrisha
Wilson
6am CrossFit
18 x 1 @ 90 lbs
6
Shannon
Blyth
7am CrossFit
18 x 1 @ 90 lbs
7
Betsy
Gelfand
5am CrossFit
18 x 1 @ 85 lbs
7
Private
5pm CrossFit
18 x 1 @ 85 lbs
7
Priscilla
Villarreal
5pm CrossFit
18 x 1 @ 85 lbs
Did 95 after a few
8
Leah
Legner
12pm CrossFit
18 x 1 @ 75 lbs
8
Sheila
Wong
4pm CrossFit
18 x 1 @ 75 lbs
8
Tanya
Agrawal
6pm CrossFit
18 x 1 @ 75 lbs
9
Elizabeth
Mele
Results For Open Gym
18 x 1 @ 70 lbs
9
Theresa
Brinsa
4pm CrossFit
18 x 1 @ 70 lbs
10
Emily
Small
7am CrossFit
18 x 1 @ 65 lbs
10
Emma
Smith
6pm CrossFit
18 x 1 @ 65 lbs
10
Sharon
Lo
5pm CrossFit
18 x 1 @ 65 lbs
10
Tamara
Teragawa
6am CrossFit
18 x 1 @ 65 lbs
11
Vienna
Kaiser
8am CrossFit
18 x 1 @ 60 lbs
Kept it light - hang
12
Kortnie
Perez
4pm CrossFit
18 x 1 @ 55 lbs
12
Samantha
Evans
5pm CrossFit
18 x 1 @ 55 lbs
13
Jan
Hughes-Austin
4pm CrossFit
18 x 1 @ 45 lbs
14
Lindsey
Hempy
6am CrossFit
9 x 1 @ 105 lbs
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