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Components
Shoulder Press
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
“Bartender” - 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):
43 (24/19)
Workout
“Bartender”
READY
1.) 1 Round (0:00-12:00)
- 1:00 Row
- 10E Prone IYTW
- 8 Single Arm Bent Over KB Row (R)
- 5 Single Arm KB Strict Press (R)
- 3 Single Arm KB Push Press (R)
- 30’ Single Arm OH KB Carry (R) (or :20 OH March in Place)
- 8 Single Arm Bent Over KB Row (L)
- 5 Single Arm KB Strict Press (L)
- 3 Single Arm KB Push Press (L)
- 30’ Single Arm OH KB Carry (L) (or :20 OH March in Place)
* Use the rest of the time to brief S.F.P, demo any movement necessary, and allow athletes to prepare.
S.F.P.
Shoulder Press (4 x 6 every 2 minutes)
2.) (STRICT PRESS/PENDLAY ROW): Every 2:00 for 8 Sets (12:00-28:00)
Sets 1-4: 6 Strict Press w/60% 1RM
Sets 5-8: 6 Pendlay Row (
https://www.youtube.com/watch?v=ezrZnmjZTR4
)
* See workout notes below.
* Allow 8:00 to brief E.S.D and allow athletes to adjust the weight on their barbell for the workout.
E.S.D.
Metcon (AMRAP - Rounds and Reps)
3.) "Bartender"
15:00 AMRAP: (36:00-51:00)
- 9 T2B
- 7 Shoulder to Overhead (115/85)
- 5 Lateral Burpee Over Bar
* Goal: 7+ Rounds
* Level 3: RX
* Level 2: Knee Raises, Barbell (95/65)
* Level 1: Knee Raises, Barbell (75/55)
* See workout notes below.
* Allow 4:00 for athletes to break down barbells, grab water, and prepare for adaptation.
ADAPTATION
4.) (55:00-60:00)
Minute 1: :45 Lizard (R)
Minute 2: :45 Lizard (L)
Minute 3: :20E Twisted Cross
Minute 4-5: Shavasana
WORKOUT NOTES
S.F.P. Notes:
All sets of strict press will be performed before pendlay row. Have athletes pull barbells out of the rack after the final set and immediately place them on the floor. Pendlay rows are performed from a dead stop on the floor for every rep and completed by rowing the elbows down and back in as deep of a ROM as possible.
E.S.D. Notes:
Rep ranges and load are set so that this workout can be cycled with a level of confidence. T2B should be broken into NO MORE than 2 sets. If you can’t hang on AT ANY POINT in this workout for less than 2 sets, please immediately move to knee raises to minimize rest and time spent standing around. Shoulder to Overhead is taken from the floor and should be unbroken every time you pick up the barbell. Don’t pick it up until you are ready to hang on. Stay low on your lateral burpee over the bar and perform in a slow and smooth fashion to prepare yourself for the next round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 06, 2022
Male Clients
1
Brandon
Thorsten
4pm CrossFit
4 x 6 @ 115 lbs
Too light. 145 row way too light
1
Laith
Quntar
5pm CrossFit
4 x 6 @ 115 lbs
1
Nate
Cobb
12pm CrossFit
4 x 6 @ 115 lbs
135 pendlay
1
Spencer
Baker
5pm CrossFit
4 x 6 @ 115 lbs
2
Private
6am CrossFit
4 x 6 @ 108 lbs
3
Konstantin
Zagustin
6pm CrossFit
4 x 6 @ 105 lbs
4
AJ!
Isabelo
6am CrossFit
4 x 6 @ 95 lbs
4
Dan
Chavez
12pm CrossFit
4 x 6 @ 95 lbs
4
Javier
Morales
5am CrossFit
4 x 6 @ 95 lbs
4
Jericho
Urmenita
4pm CrossFit
4 x 6 @ 95 lbs
4
Michael
Gallagher
6pm CrossFit
4 x 6 @ 95 lbs
4
Mike
Small
4pm CrossFit
4 x 6 @ 95 lbs
4
Ramon
Ulloa
6pm CrossFit
4 x 6 @ 95 lbs
Showed up late
4
Robby
Tabellija
12pm CrossFit
4 x 6 @ 95 lbs
4
Ron
Finney
5pm CrossFit
4 x 6 @ 95 lbs
5
Ryan
Figuerado
4pm CrossFit
4 x 6 @ 85 lbs
6
Moe
Mubarak
7am CrossFit
4 x 6 @ 77 lbs
7
Aaron
Hart
6am CrossFit
4 x 6 @ 75 lbs
7
Joel
Briggs
6pm CrossFit
4 x 6 @ 75 lbs
7
Pete
Mc Workman
6am CrossFit
4 x 6 @ 75 lbs
7
Ryan
Gift
6am CrossFit
4 x 6 @ 75 lbs
8
Anthony
Megliola
6am CrossFit
4 x 6 @ 65 lbs
65# SP, 85# pendlay
8
Miguel
Parra
12pm CrossFit
4 x 6 @ 65 lbs
8
Omar
Juarez
12pm CrossFit
4 x 6 @ 65 lbs
Female Clients
1
Amanda
Carson
4pm CrossFit
4 x 6 @ 75 lbs
1
Patricia
Brown
5pm CrossFit
4 x 6 @ 75 lbs
2
Shannon
Blyth
7am CrossFit
4 x 6 @ 63 lbs
73# penalty row
3
Jenie
Reyes
5am CrossFit
4 x 6 @ 60 lbs
75# row
3
Shawn
Ryan
4pm CrossFit
4 x 6 @ 60 lbs
2 rounds 60, 2 rounds 65
3
Tamara
Teragawa
7am CrossFit
4 x 6 @ 60 lbs
3
Vienna
Kaiser
8am CrossFit
4 x 6 @ 60 lbs
4
Emily
Small
7am CrossFit
4 x 6 @ 55 lbs
4
Janis
Green
8am CrossFit
4 x 6 @ 55 lbs
65# Pendley Shoulder bar
4
Katie
Klink
8am CrossFit
4 x 6 @ 55 lbs
4
Laura
Vielmo
4pm CrossFit
4 x 6 @ 55 lbs
4
Lindsey
Hempy
6am CrossFit
4 x 6 @ 55 lbs
5
Sharon
Lo
6pm CrossFit
4 x 6 @ 50 lbs
6
Elizabeth
Mele
Results For Open Gym
4 x 6 @ 45 lbs
Row 65
6
Kortnie
Perez
4pm CrossFit
4 x 6 @ 45 lbs
7
Tanya
Agrawal
6pm CrossFit
4 x 6 @ 40 lbs
8
Phoebe
Seaver
7am CrossFit
4 x 6 @ 35 lbs
9
Tiffany
Tang
8am CrossFit
4 x 6 @ 5 lbs
Pend lay at 10
10
Rachael
Hoffman
4pm CrossFit
2 x 6 @ 53 lbs
Building 48, 48, 48, 51, 53, 53. Rows on TBar: 77 lbs
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