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Components
Long one
Goblet Squat
Front Squat
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
Toms style - CrossFit ATR Kearny Mesa
Class
(All)
12pm CrossFit
6pm 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
Toms style
We will be hosting Zoom classes starting today @ 12 and 6pm. Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****
Warm-up
2 Rounds:
8 Pace Perfect Lunge w/ Rotation
10 Wipers
30 Hollow Rocks
:30 Side Planks (just side planks)
Long one (Time)
AMRAP in 30 Minutes:
30 Air Squats
20 Box Jumps
10 Burpees
20 Hand Release Push-ups
30 Walking Lunges
200m Run
Sub Box Jumps for Vertical Jumps. Set a target that is around your max height for a vertical Jump. Reach that target for all 20 reps.
Today is a good WOD to be outside!
If you want to stay inside, swap the 200m run for a 1:00 hollow hold..
Accessory Work
Goblet Squat (5 Sets of 12 Reps @ the same weight)
Goblet Squat
You can use a Dumbbell, Kettle bell, Backpack, Child, Dog, anything to increase load.
build in weight until you have found a moderate to heavy 12 Reps. Then, complete 5 sets of 12 Reps at the same weight.
Add tempo to your squats to increase difficulty. 4 seconds on the way down and 4 seconds at the bottom.
Front Squat (5 Sets of 8 Reps @ the same weight)
Build in weight until you have found a moderate to heavy 8 Reps. Then, complete 5 sets of 8 Reps at the same weight.
Add tempo to your squats to increase difficulty. 4 seconds on the way down and 4 seconds at the bottom.
Mobility
Metcon (No Measure)
3:00 per side of:
Couch Stretch & Pigeon Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 14, 2020
Male Clients
1
AJ!
Isabelo
6pm CrossFit
30:00
5+57
1
Eric
Otero
12pm CrossFit
30:00
4 rds & 79 reps
2
Bill
Curci
12pm CrossFit
30:00
4 + 85 (no box, vertical jump)
2
Chris
Christian
6pm CrossFit
30:00
Jumping high knee tucks to compensate for lack of a box. 4 +41
2
Jaimeson
Pollen
12pm CrossFit
30:00
4+61 vertical jumps
2
Private
6pm CrossFit
30:00
2
Ken
Nelson
6pm CrossFit
30:00
Subbed out box jumps for butterfly situps. Used elliptical for 20...
2
Nate
Cobb
12pm CrossFit
30:00
4 rounds, 44 reps
2
Patrick
Kelly
12pm CrossFit
30:00
4 rds & 60 reps 10# vest
Female Clients
1
Allison
Hart
6pm CrossFit
30:00
4 + 30 reps. Forgot push ups
1
kasey
stark
12pm CrossFit
30:00
5 rd 40 reps
1
Kym
Janke
12pm CrossFit
30:00
3 + 70
1
Wifey
(aka Chris ...
6pm CrossFit
30:00
3 round 90 reps
2
Janis
Green
12pm CrossFit
3:56
Assume this is rounds/reps..step up, elevated pu
3
Theresa
Brinsa
12pm CrossFit
4:31
Glute bridge , hollow hold sub
4
Veronica
King
12pm CrossFit
4:41
Pushups on knees and on DB Vertical jump
5
Kaitlin
Woods
12pm CrossFit
18:34
2 full rounds 1:00 hollow hold for 200 m run
6
Alissa
Cobb
12pm CrossFit
20:00
Modified
7
Kait
Pollen
12pm CrossFit
23:45
Stopped at 23:45, jumped to tree branch, completed 3 rds
8
Private
12pm CrossFit
30:00
8
Donica
Ryder ⛵️
12pm CrossFit
30:00
4rounds + 55 reps. 30” box step ups & elevated push-ups
8
Gretchen
Otero
12pm CrossFit
30:00
4 rounds 20 reps Subbed rows for pushups
8
Heather
Dunn
6pm CrossFit
30:00
3+110
8
Megan
Gibbings
6pm CrossFit
30:00
4 rounds. Sub: jump squats for box jump, reg push up, 200m row
8
Melissa
Gomez
12pm CrossFit
30:00
4 rounds + 8
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