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CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
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Yoga
Date
Workout
Sunday - CrossFit ATR Kearny Mesa
Class
(All)
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All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
READY
1.) 2 Rounds (0:00-12:00)
- 2:00 Machine of Choice
- 8E Prone IYTW (
https://www.youtube.com/watch?v=Smt7gkEVCus
)
- 8E 90/90 Shin Box Rotations w/Hip Lift (
https://www.youtube.com/watch?v=JzVL5SqU7VI
)
- 8E Elbow on Knee Shoulder External Rotation (
https://www.youtube.com/watch?v=mbdDt0c9bZY
)
- :30 Wall Sit w/Single Leg March (
https://www.youtube.com/watch?v=WJ-X-1sL1k8
)
* With the remaining time, demo any movements and allow athletes to prepare for BURN.
E.S.D.
Metcon (AMRAP - Rounds)
2.) BURN (12:00-32:00)
Every 5:00 for 4 Rounds:
- 30’ Bear Crawl Forward + 30’ Bear Crawl Reverse
- 7 Single Arm KB Suitcase Deadlift (R)
- 5 Single Arm KB Clean (R)
- 3 Single Arm KB Push Press (R)
- 30’ Single Arm KB Overhead Carry (R)
- 7 Single Arm KB Suitcase Deadlift (L)
- 5 Single Arm KB Clean (L)
- 3 Single Arm KB Push Press (L)
- 30’ Single Arm KB Overhead Carry (L)
- 30’ Bear Crawl Forward + 30’ Bear Crawl Reverse
* See workout notes below.
* Allow 5:00 for athletes to cool down a bit before moving to gymnastics skill work.
GYMNASTICS
3.) Skill Development: Handstand Walking (37:00-47:00)
10:00 Practice on Handstand Walking Progressions
- Single Arm Balance (Pike on Box or Floor) (Preferably on Box for Stacked Hips over Shoulders)
- Shifting Progression (Box/Floor in Plank) (Lifts, Shoulder Taps, Hip Taps)
- 90-180E Degree Box Walks (Box/Pike)
- Kick-Ups (Assisted w/Partner)
* Videos to reference: (
https://www.youtube.com/watch?v=A7g80GrvQpg
) (
https://www.youtube.com/watch?v=2tnr22cyV_Y
)
* See workout notes below.
ADAPTATION
4.) (50:00-53:00)
Minute 1: :20E Thread the Needle
Minute 2: :20E Twisted Cross
Minute 3: :45 Puppy Pose
WORKOUT NOTES
E.S.D. Notes:
This is meant to be a Kettlebell "Flow" so choose a moderate weight (Recommended: 53/35) that you can move with a high level of control and confidence. Take the Bear Crawls at a steady and controlled pace with square hips and shoulders. Imagine you’re a literal Bear in the woods trying to sneak up on your unsuspecting prey. Sneaky sneaky. Each set of bear crawls should take less than a minute with your single arm kb flow sets also taking less than a minute. This should have athletes finishing each round <4:00 with a minimum of 1:00 REST.
Gymnastics Notes:
Even if you have an athlete in class that has handstand walking, practicing these basics will help refine technique and a better stacked position for movement efficiency. Athletes can start with different things but the first should be getting everyone in a pike position on the floor or box to practice shifting weight.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, May 29, 2022
Male Clients
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