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Components
Back Rack Lunge
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
Lunge + Sprints - CrossFit ATR Kearny Mesa
Class
(All)
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):
37 (21/16)
Workout
Lunge + Sprints
Warm-up
400m Run
5 Double Push-up Inchworms
15 GHD Hip Extensions
100 ft. Walking Lunge
0:30 Hanging Hollow Hold
15 Seated Banded B/N Presses (band under box)
Strength
Back Rack Lunge (3x20 per leg)
Back Rack Lunge
15 minutes
Reps to be performed in up/down fashion without collecting feet. After 20 reps on one leg, you can rest before performing 20 reps on the other leg.
Metcon
Metcon (No Measure)
EMOM x 10
40 yard dash
(first two minutes at 50-75% to warm-up)
EMOM x 5
15/12 Calorie Assault Bike
EMOM x 5
0:30 Handstand Hold
No resting between EMOMs. If your first minute of burpees, you cannot complete 10 reps in 30 seconds or less, scale the amount down.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 03, 2019
Male Clients
1
Moyzes
Dias
4pm CrossFit
3 x 20 @ 125 lbs
2
Adam
Gelfand
12pm CrossFit
3 x 20 @ 115 lbs
3
Craig
Kreinest
12pm CrossFit
3 x 20 @ 105 lbs
3
Mike
Tighe
12pm CrossFit
3 x 20 @ 105 lbs
4
Jake
White
6am CrossFit
3 x 20 @ 95 lbs
4
Ryan
Goderre
5pm CrossFit
3 x 20 @ 95 lbs
4
Tony
Huynh
7am CrossFit
3 x 20 @ 95 lbs
5
Fabricio
🦍
12pm CrossFit
3 x 20 @ 85 lbs
5
Jaimeson
Pollen
6pm CrossFit
3 x 20 @ 85 lbs
5
Jason
Jarrells
12pm CrossFit
3 x 20 @ 85 lbs
45# 65# 85#... broke @ 17 on left leg at the end
6
Jerry
James
8am CrossFit
3 x 20 @ 75 lbs
6
Ryan
Figuerado
4pm CrossFit
3 x 20 @ 75 lbs
6
Ulrick
Matsunaga
6am CrossFit
3 x 20 @ 75 lbs
7
Bill
Curci
4pm CrossFit
3 x 20 @ 65 lbs
7
Lenny
T
5pm CrossFit
3 x 20 @ 65 lbs
7
Maurice
Anthon
12pm CrossFit
3 x 20 @ 65 lbs
7
Nate
Cobb
8am CrossFit
3 x 20 @ 65 lbs
8
Fernando
Flores
6am CrossFit
3 x 20 @ 55 lbs
8
Ron
Kao
5pm CrossFit
3 x 20 @ 55 lbs
9
Kevin
Gelfand
4pm CrossFit
2 x 20 @ 95 lbs
Third set was 65 lbs
9
Connor
Miller 🍟 🍔
4pm CrossFit
1 x 20 @ 105 lbs
Failed 125 (18 & 14 reps) 20 is too many reps for any movement ra...
Female Clients
1
ashley
green
4pm CrossFit
3 x 20 @ 85 lbs
1
Gracie
Laciste
4pm CrossFit
3 x 20 @ 85 lbs
65-75-85#
2
Kym
Janke
4pm CrossFit
3 x 20 @ 75 lbs
3
Patrisha
Wilson
6am CrossFit
3 x 20 @ 65 lbs
4
Camille
Chamberlen
7am CrossFit
3 x 20 @ 60 lbs
5
Janis
Green
7am CrossFit
3 x 20 @ 55 lbs
5
Karli-Mae
Ochoa
7am CrossFit
3 x 20 @ 55 lbs
5
Wifey
(aka Chris ...
6pm CrossFit
3 x 20 @ 55 lbs
6
Theresa
Brinsa
4pm CrossFit
3 x 20 @ 50 lbs
sketchy form
7
Alissa
Cobb
6am CrossFit
3 x 20 @ 45 lbs
#45x2, #50x1
7
Becca
Chang
6pm CrossFit
3 x 20 @ 45 lbs
8
Allison
Hart
12pm CrossFit
3 x 20 @ 35 lbs
8
Brenna
Jarrells
4pm CrossFit
3 x 20 @ 35 lbs
9
Vienna
Kaiser
8am CrossFit
3 x 20 @ 0 lbs
body weight
9
kasey
stark
5pm CrossFit
3 x 15 @ 55 lbs
too heavy had to scale reps
9
Ana
Lozano
6pm CrossFit
2 x 20 @ 45 lbs
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