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Components
Bulgarian Split 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
Bulgarian Split Squats + HSPU/HPwrCl/Air Squats - 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):
47 (24/23)
Workout
Bulgarian Split Squats + HSPU/HPwrCl/Air Squats
Warm-up
EMOM
1: 200m Run
2: 10 PVC Passes
3: Couch Stretch (Left)
4: Couch Stretch (Right)
5: 25 Air Squats
6: 10 PVC GHD Hip Extensions
7: Handstand "Stuff"
Bulgarian Split Squat (5-5-5 then 3x5 at same weight per leg)
Single Leg Squat w/rear foot elevated on bench, box, or similar.
16 minutes
Metcon (Time)
3 Rounds of:
20 HSPU
20 Hang Power Cleans (115/75)
40 Air Squats
Sub for HSPU: 20 Single Arm DB Presses/arm
Scale so that you can complete each movement in 2 subsets or less.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 04, 2018
Male Clients
1
Gerard
Castro
6am CrossFit
3 x 5 @ 140 lbs
pair of 70# kbs
2
Papi
Aka Teddy
12pm CrossFit
3 x 5 @ 100 lbs
50lbs each hand
3
Private
4pm CrossFit
3 x 5 @ 80 lbs
4
Kevin
Kaiser
5pm CrossFit
3 x 5 @ 53 lbs
4
Tom
Brown
5pm CrossFit
3 x 5 @ 53 lbs
5
Adam
Gelfand
6am CrossFit
3 x 5 @ 50 lbs
50lbs per hand
5
Robert
Christie
7am CrossFit
3 x 5 @ 50 lbs
50# dumbells (100# total)
5
Ryan
Goderre
5pm CrossFit
3 x 5 @ 50 lbs
6
Chris
Bartley
4pm CrossFit
3 x 5 @ 44 lbs
44lb kB each hand
7
AJ!
Isabelo
6am CrossFit
3 x 5 @ 40 lbs
heaviest 50# per hand
7
Brad
Damon
6am CrossFit
3 x 5 @ 40 lbs
7
Frank!e
Armas
4pm CrossFit
3 x 5 @ 40 lbs
did one set at 50lbs
8
Avi
Raful
6pm CrossFit
3 x 5 @ 30 lbs
8
Bill
Curci
6pm CrossFit
3 x 5 @ 30 lbs
These suck - need to do them more
8
Mark
Davis
6am CrossFit
3 x 5 @ 30 lbs
8
Nate
Cobb
8am CrossFit
3 x 5 @ 30 lbs
pretty light
8
Tony
Huynh
7am CrossFit
3 x 5 @ 30 lbs
9
Jason
Jarrells
12pm CrossFit
3 x 5 @ 25 lbs
10
Lenny
T
4pm CrossFit
3 x 5 @ 20 lbs
10
Zachary
Schuessler
8am CrossFit
3 x 5 @ 20 lbs
11
Scott
Kellner
6am CrossFit
2 x 10 @ 170 lbs
85 lbs / hand, five left, five right used straps
11
Mike
Tighe
12pm CrossFit
1 x 5 @ 120 lbs
11
Jin
Bae
4pm CrossFit
1 x 4 @ 85 lbs
nice job Ryan Mcbride
11
Ryan
McBride
4pm CrossFit
1 x 2 @ 85 lbs
db each hand
Female Clients
1
Claudia
Chaloner
12pm CrossFit
3 x 5 @ 100 lbs
50# DBs
2
Heather
Spears
5pm CrossFit
3 x 5 @ 70 lbs
35
2
Kim
McGrath
4pm CrossFit
3 x 5 @ 70 lbs
35/arm
3
Corinne
Ingham
4pm CrossFit
3 x 5 @ 60 lbs
30's
3
Samantha
Berenter
6am CrossFit
3 x 5 @ 60 lbs
30#/hand
3
Private
5pm CrossFit
3 x 5 @ 60 lbs
4
Patricia
Brown
5pm CrossFit
3 x 5 @ 52.92 lbs
5
Laura
Ringgold
4pm CrossFit
3 x 5 @ 50 lbs
2 - 25# DB's
6
Dani
Simpson
12pm CrossFit
3 x 5 @ 40 lbs
6
Kait
Pollen
6pm CrossFit
3 x 5 @ 40 lbs
hurt foot soo efffing bad
6
Kym
Janke
4pm CrossFit
3 x 5 @ 40 lbs
20lb dumbells
6
Rowena
Sinclair
12pm CrossFit
3 x 5 @ 40 lbs
7
Maria
Mercado
6pm CrossFit
3 x 5 @ 30 lbs
15 each
7
Wifey
(aka Chris ...
6pm CrossFit
3 x 5 @ 30 lbs
8
Emily
Gruber
8am CrossFit
3 x 5 @ 25 lbs
9
Alissa
Cobb
7am CrossFit
3 x 5 @ 15 lbs
9
Courtney
Roberts
6pm CrossFit
3 x 5 @ 15 lbs
9
Private
8am CrossFit
3 x 5 @ 15 lbs
10
Brenna
Jarrells
12pm CrossFit
2 x 5 @ 40 lbs
10
Lindsey
Hempy
6am CrossFit
2 x 5 @ 35 lbs
per arm. old ankle injury is apparently the determining factor in...
10
Taylor
Hempy
6am CrossFit
2 x 5 @ 20 lbs
10
Karli-Mae
Ochoa
6am CrossFit
1 x 5 @ 60 lbs
10
Leigh
Bryant
6am CrossFit
1 x 5 @ 30 lbs
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