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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
Tuesday - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
5am CrossFit
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):
30 (15/15)
Workout
Tuesday
STEADY
1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Hamstring/Calf
- Side Lying Thoracic Windmill: 2 X 8E
- Single Leg Stand: 2 X :30E (Eyes closed if possible)
READY
1.) 1 Round (0:00-12:00)
- 2:00 Machine of Choice (1:00 Easy, :30 Moderate, :30 Hard)
- 15 Scapular Pull-Ups
- 12E Banded Deadbug (Band Anchored in Rig)
- 25’E Single Arm KB Front Rack Carry + Farmer Carry
* With the remaining time, brief the S.F.P, demo, and allow athletes to prepare their equipment.
S.F.P.
2.) Midline: 12:00 Alternating EMOM (12:00-24:00)
Minute 1: :20 L-Hang (Pull-Up Bar)
Minute 2: 100’E Single Arm KB Front Rack Carry (70/53)
Minute 3: 100’E Single Arm KB Farmer Carry (70/53)
* Level 3: RX
* Level 2: Hanging Knee Raise ISO, KB (53/35)
* Level 1: Hanging Knee Raise ISO (Alternating 1 Leg at a time if needed), KB (35/26 or lighter)
* See workout notes below.
* Allow 8:00 for athletes to put away equipment, brief E.S.D, demo, and prepare for the conditioning piece.
E.S.D.
Metcon (Time)
3.)
Every 3:00 for 7 Rounds (21:00): (32:00-53:00)
- 15/12 Calorie Ski
- 12 T2B
* Score: Slowest round
* Goal: Each Round <1:30, Time Cap: 2:00 Each Round
* Level 3: RX
* Level 2: 12/9 Calorie Ski, 9 T2B or Knee Raises
* Level 1: 9/7 Calorie Ski, 9 Knee Raises or Ab-Mat Sit Ups
* See workout notes below.
* Allow 4:00 for athletes to grab water and gather for Adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :45 Seal/Updog
Minute 3: :45 Puppy Pose
WORKOUT NOTES
S.F.P. Notes:
This piece is dedicated to midline bracing through different planes. If you cannot maintain the integrity of keeping your legs straight and above parallel, tuck your knees so you can close the hip angle and contract your core more. When moving with the KB on the front rack, keep your elbow down and out to cradle the bell. When moving on the farmers carry, try to keep from leaning excessively. You are performing 100’ on one side and 100’ on the other side for BOTH of your carries meaning you are walking a total of 200’ per minute. FLoor should be measured out to 25’. If there is not enough space, perform a :30 hold on each side per minute.
E.S.D. Notes:
The goal for this workout is to have your calories done in 1:00-1:10 to allow you to get over to the pull-up bar to knock out your T2B in no more than 2-3 sets so you can have the work done under the time cap. If that doesn’t seem possible, reduce the rep scheme following a scaling option so that you can accomplish the goal.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 07, 2022
Male Clients
1
Brandon
Thorsten
4pm CrossFit
1:32
1:10, 1:15, 1:26, 1:32, 1:29, 1:31, 1:32
2
Dan
Chavez
12pm CrossFit
1:39
3
Christian
Lopez
12pm CrossFit
1:45
1:32 1:31 1:35 1:45 1:31 1:30 1:29
4
Chris
Christian
6am CrossFit
1:49
4
Ryan
Figuerado
4pm CrossFit
1:49
5
Spencer
Baker
5pm CrossFit
1:51
Legs were tight AF
6
AJ!
Isabelo
6am CrossFit
1:55
1:24,1:29,1:55,1:54,1:51,1:53,1:53
6
Bill
Curci
4pm CrossFit
1:55
7
Pete
Mc Workman
6am CrossFit
1:56
Best 1:14
8
Don
Couch
8am CrossFit
1:22
Level 1 - abmat situps 116 109 109 105 110 122 -12 cal 12 situps ...
9
John
Hibbard
4pm CrossFit
1:26
10
John
King
12pm CrossFit
1:37
Rower, knee raises. 1:37, 1:08, 0:59, 0:55, 1:07, 1:10, 1:16
11
Steve
Sadler
5pm CrossFit
1:40
15 cal ski, plus 15 Knee ups
12
David
Hugenbruch
4pm CrossFit
1:50
Knee raise; 15 cal row
13
Ryan
Gift
6am CrossFit
2:00
1:30,1:24,1:34,1:37,2:00,1:44,1:27
Female Clients
1
Lindsey
Hempy
6am CrossFit
1:32
All rds 1:28-1:32
2
Lenae
Parzanese
5am CrossFit
1:50
3
Patricia
Brown
12pm CrossFit
2:12
7rds, averaged 1:58
4
Alissa
Cobb
7am CrossFit
1:20
9cals, 12 kne/attempts
5
Jenie
Reyes
8am CrossFit
1:26
12 cal/knee raises then weighted dead bugs
6
Maria
Mercado
6pm CrossFit
1:35
Modified W/ Echo and GHDs 1:03,1:02, 1:03, 1:15, 1:22 ,1:35,1:35
7
Laura
Vielmo
12pm CrossFit
1:37
12 cal ski, 9 knee raise
8
Samantha
Evans
6pm CrossFit
1:40
Level 2
9
Sharon
Lo
6pm CrossFit
1:42
12cal, knee raises
10
Brianna
Perry
4pm CrossFit
1:45
9 cals/ basically Tclose2B
11
Vienna
Kaiser
8am CrossFit
1:48
12Cals 2 rounds 24 hollow rocks then 5 rounds of 12 knee ups
12
Jill
Fader
5am CrossFit
1:50
12
Rachael
Hoffman
4pm CrossFit
1:50
12 Cals Row, First 2 rounds with TTB, rest subbed plank with 24 s...
12
Theresa
Brinsa
12pm CrossFit
1:50
9 row 12 KR
13
Donica
Ryder ⛵️
5am CrossFit
2:00
L1 & L2: 12 cals + 12 knee raises (some T2B)
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