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Components
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
Thursday - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
5am CrossFit
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (6/8)
Workout
Thursday
READY
1.) (0:00-10:00)
- 1:00 Row/Ski
- 12E Deadbug
- 10E Prone IYTW
- 8 KB Goblet Good Mornings
- 5E Cossack Lunges
* With the remaining time, brief the BURN, and allow athletes to prepare their equipment.
E.S.D.
Metcon (Distance)
2.) BURN
24:00 AMRAP: (10:00-34:00)
- Row for Distance *
* Every 6:00 get off your rower and perform the following movements:
- 8E Single Arm Turkish Sit-Ups
- 8E Staggered Stance Single Arm KB RDL (KB held on side opposite of lead leg)
- 8E KB Goblet Lateral Lunge
* See workout notes below.
* Allow 2:00 to move into the gymnastics portion of the day.
GYMNASTICS
3.) Skill Development: Pistols (36:00-44:00)
8:00 Practice on Pistol Progressions (
https://www.youtube.com/watch?v=VDJt-YlgXS8
)
* See workout notes below.
* Move immediately into adaptation upon finishing the skill session.
ADAPTATION
3.) (44:00-47:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :45 Cat/Cow Transitions
WORKOUT NOTES
E.S.D. Notes:
Turkish Sit-Ups will most likely be the limiting factor in load with KB. All movements are performed with the same KB. After finishing the Goblet Lateral Lunges, move immediately on to the rower and try to accumulate as much distance as possible. KB work is estimated to take around 2:00-2:30. If KB work takes 3:00+, please scale rep scheme to 6E or even 4E so work can be accomplished quickly and allow for athletes to spend at LEAST half of their time for this piece on the rowing machine.
Gymnastics Notes:
Demonstrate the "no equipment" pistol progressions to help athletes determine some scaling options that may work for them in the future but also to help develop some additional single leg strength, balance, and better body awareness. Feel free to use the trailing leg, shrimp, and kickstand variations along with adding a band inside the rig the athlete can sit on if overall single leg strength is a limiting factor. If an athlete excels at pistols, you can have them perform :15-:20 bottom of pistol squat holds on the minute, or a number of alternating pistols per minute to add in some additional single leg volume for their week.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 02, 2022
Male Clients
1
Paul
Miller
4pm CrossFit
3460 meters
25lb KB
2
Ryan
Figuerado
4pm CrossFit
3300 meters
3
Spencer
Baker
5pm CrossFit
2470 meters
4
Brandon
Thorsten
4pm CrossFit
2385 meters
I think?
5
John
King
12pm CrossFit
3109 meters
26# KB
6
Alex
Murray
4pm CrossFit
3000 meters
Missed a few laterals lunges on middle set
Female Clients
1
Rachael
Hoffman
4pm CrossFit
2727 meters
2
Madison
Rickard
5am CrossFit
2270 meters
3
Phoebe
Seaver
7am CrossFit
5953.3 meters
Bike b/c ankle
4
Remle
Urmenita
5pm CrossFit
3072 meters
18 lb kb
5
Hollie
Tkac
8am CrossFit
2475 meters
6
Samantha
Evans
5pm CrossFit
1992 meters
7
Theresa
Brinsa
4pm CrossFit
1700 meters
18lb
8
Dena
Jeffries
6am CrossFit
0 meters
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