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Components
Metcon
Hang Power Snatch
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
Overhead Challenge - 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):
24 (11/13)
Workout
Overhead Challenge
Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs! Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****
Warm-up
Metcon (No Measure)
3 Sets:
15 Y's
15 T's
15 W's
10 PVC Passes (use a Broomstick, band, etc)
Band Passes Video:
https://www.youtube.com/watch?v=7GSSVK8iXU0
TYW Video: (
https://www.youtube.com/watch?v=cNvesE8v_bo
)
Metcon
Metcon (Time)
100 Strict Presses for Time
*Every time you break 5 Burpees
(RX+) 65 Strict Handstand Push-ups for Time
* Every time you break 5 Burpees
Notes:
Strict Press options are:
-Barbell Strict Press (around 95/55lbs)
-Dumbbell Strict Presses (2 Dumbbells around 40/20lbs)
-Dumbbell Strict Presses (1 Dumbbell same load as above HOWEVER you must complete 150 reps total split evenly between both sides)
-Same variations, weights and reps can be done with a Kettlebell as well.
-Strict HSPU with scaling option
(Video:
https://www.youtube.com/watch?v=b3QUCK51B7c
)
Accessory Work
Hang Power Snatch (5 x 10 unbroken reps (Rest 1-2 Minutes bw sets))
This can be done with a Single Dumbbell or Kettlebell as well as a barbell.
Spend 2-3 sets improving the movement patterns and locking down a set weight. Then complete 10 Unbroken Hang Snatches with an emphasis on speed with a good lockout overhead.
Dumbbells and Kettlebells should be completed as 10 Reps per side.
Dumbbell HPS Video:
https://www.youtube.com/watch?v=JXNPBnzBCt0
Barbell HPS Video:
https://www.youtube.com/watch?v=8AyTzORaBM8
Kettlebell HPS Video:
https://www.youtube.com/watch?v=ZQccQg4kDf8
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 06, 2020
Male Clients
1
Brandon
Thorsten
6pm CrossFit
13:23
12, 13, 12, 7, 7, 5, 4, 3, 2
2
AJ!
Isabelo
6pm CrossFit
15:26
Sets of 5
3
Mike
Tighe
12pm CrossFit
15:58
4
Ken
Nelson
6pm CrossFit
23:32
13, 22, 30, 40, 47, 56, 65, 72, 78, 85, 94, 100
5
Bill
Curci
12pm CrossFit
24:00
95lb Barbell
6
Chad
Baker
12pm CrossFit
9:58
Only had one 26 lb kb, did 75 each side for a total of 150.
7
John
King
12pm CrossFit
11:11
2 - 20# DBs
8
Jim
Pinkerton
12pm CrossFit
11:36
65#bb
9
Private
12pm CrossFit
12:39
10
Nate
Cobb
12pm CrossFit
15:12
Started at 95, dropped to 75 halfway
11
Eric
Otero
12pm CrossFit
16:56
75# barbell
Female Clients
1
Kym
Janke
12pm CrossFit
12:30
25lb dumbells
2
Heather
Dunn
12pm CrossFit
15:20
3
Wifey
(aka Chris ...
6pm CrossFit
19:59
Barbell 55lb, 10 rounds
4
Heather
Spears
12pm CrossFit
21:06
85# 10rnds then 75# last 4rnds 70 burps
5
Kim
McGrath
12pm CrossFit
28:27
65#bb
6
kasey
stark
12pm CrossFit
10:25
15lb dbs
7
Theresa
Brinsa
6pm CrossFit
12:00
Bar only
8
Jasmine
Poon
12pm CrossFit
13:14
9
Vienna
Kaiser
12pm CrossFit
14:38
35lb bar bell
10
Melissa
Gomez
12pm CrossFit
16:07
45 barbell, 8x5 burpees
11
Kelly
Hill
12pm CrossFit
16:24
Started barbell@55lbs and switched to 50lb after 2 rnds (broke 10...
12
Veronica
King
12pm CrossFit
18:15
20lb DB each hand
13
Beth
Gray
12pm CrossFit
30:00
Sub: 10 rounds of 10 strict press 45# barbell 10 rounds 10 cal as...
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