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Components
Back 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
Back Squat..... and front squat.....anndddd then - 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):
70 (34/36)
Workout
Back Squat..... and front squat.....anndddd then
STEADY
1a.) Before Class Hour
- Foam Roll: Quads/Adductors/Glutes/Hamstrings
- Adductor Rocks: 10E (Slow)
- Single Leg Extended Glute Bridge: 2 X 10E
READY
1b.) 1 Round (0:00-15:00)
- 2:00 Ride/Row (EASY)
- 20E Side Lying Hip Abduction/Adduction
- 20 Band Pull Aparts
- 15E Bird Dog
- 10 KB Goblet Kang Squat (Same KB)
* With the remaining time, quickly brief S.F.P and then have athletes start performing light warm-up sets up to 40% for Back Squat.
S.F.P.
Back Squat (Every 2:15 for 6 Sets)
2.) Back Squat: Every 2:15 for 6 Sets (14:00-29:00)
Interval 1: 5 w/50%
Interval 2: 4 w/60%
Interval 3: 3 w/70%
Interval 4-6: 2 w/80%+
* See workout notes below.
* Allow 8:00 for athletes to clean up their weight, brief E.S.D, and prepare for the workout.
E.S.D.
Metcon (AMRAP - Rounds)
2.)
Every 4:00 for 16:00 (4 Sets) (37:00-53:00)
- 15 Box Jump Over w/Step Down (24"/20")
- 12 Deadlift (155/105)
- 9 Hang Power Clean (155/105)
- 6 Front Squat (155/105)
* Goal: Each Round <2:00, Time Cap: Each Round 3:00
* Level 3: RX
* Level 2: Barbell (115/105)
* Level 1: Box Step Over, Barbell (95/65)
* See workout notes below.
* Allow athletes 4:00 to break down barbells and prepare for adaptation.
ADAPTATION
3.) (57:00-60:00)
Minute 1: :45 Lizard (R)
Minute 2: :45 Lizard (L)
Minute 3: :45 Child’s Pose
WORKOUT NOTES
S.F.P. Notes:
Today we are building up to a heavy set of 2 Back Squats. All percentages are based on your 1RM Back Squat that you established on 05.14.2022. If you did not perform the 1RM Back Squat on 05.14.2022, please build to a heavy double for the day progressing in weight over the course of your sets. The goal would be to see if we can perform a 2RM heavier than the 3RM you established on 05.27.22.
E.S.D. Notes:
Move at a steady pace on the box jump overs trying your best to stay smooth and not rest between reps. Treat the barbell like a "DT" Complex where you complete 11 deadlifts, then on your final one you move immediately into the hang cleans. Break those reps as needed so that on your last hang power clean you can finish with the front squats. The goal would be to keep the barbell complex as close to unbroken as possible.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 14, 2022
Male Clients
1
Konstantin
Zagustin
6pm CrossFit
1 x 2 @ 375 lbs
2
Adam
Gelfand
12pm CrossFit
1 x 2 @ 366 lbs
3
Ruben
Hernandez
6pm CrossFit
1 x 2 @ 365 lbs
4
Aaron
Hart
Results For Open Gym
1 x 2 @ 345 lbs
95%
5
Gino
Bacani
4pm CrossFit
1 x 2 @ 335 lbs
Got scared.
6
Papi
Aka Teddy
4pm CrossFit
1 x 2 @ 325 lbs
7
John
King
12pm CrossFit
1 x 2 @ 315 lbs
185-225-245-275-295-315
7
Niko
Orozco
6pm CrossFit
1 x 2 @ 315 lbs
7
Ramon
Ulloa
4pm CrossFit
1 x 2 @ 315 lbs
8
Jacob
Fader
7am CrossFit
1 x 2 @ 305 lbs
9
Alexander
Pulido
5pm CrossFit
1 x 2 @ 295 lbs
9
Andrés
Herrera
Results For Open Gym
1 x 2 @ 295 lbs
9
Tyler
Eickmann
8am CrossFit
1 x 2 @ 295 lbs
9
Tyler
Eickmann
8am CrossFit
1 x 2 @ 295 lbs
10
Eric
Otero
5pm CrossFit
1 x 2 @ 285 lbs
10
John
Hibbard
4pm CrossFit
1 x 2 @ 285 lbs
10
Paul
Miller
4pm CrossFit
1 x 2 @ 285 lbs
11
Jerel
Swain
5pm CrossFit
1 x 2 @ 280 lbs
11
Michael
Gallagher
6pm CrossFit
1 x 2 @ 280 lbs
First time with a belt. They’re magic!
11
Spencer
Baker
5pm CrossFit
1 x 2 @ 280 lbs
12
Nathaniel
Jack Daniel
6pm CrossFit
1 x 2 @ 275 lbs
12
Pat
Paszt
5pm CrossFit
1 x 2 @ 275 lbs
13
Mike
Tighe
4pm CrossFit
3 x 2 @ 265 lbs
13
Ryan
Figuerado
6pm CrossFit
1 x 2 @ 265 lbs
14
Christian
Lopez
12pm CrossFit
1 x 2 @ 225 lbs
15
Chris
Christian
6am CrossFit
1 x 2 @ 210 lbs
16
Don
Couch
7am CrossFit
1 x 2 @ 200 lbs
120 145 165 190 200 Right groin acting up
17
Pete
Mc Workman
6am CrossFit
2 x 2 @ 195 lbs
18
David
Hugenbruch
4pm CrossFit
1 x 2 @ 185 lbs
18
Miguel
Parra
12pm CrossFit
1 x 2 @ 185 lbs
18
Omar
Juarez
12pm CrossFit
1 x 2 @ 185 lbs
19
Andrey
Agiy
12pm CrossFit
1 x 2 @ 165 lbs
19
Bill
Curci
Results For Open Gym
1 x 2 @ 165 lbs
20
Brian
Hopkins
8am CrossFit
1 x 2 @ 115 lbs
Female Clients
1
Shawn
Ryan
8am CrossFit
1 x 2 @ 265 lbs
2
Patrisha
Wilson
6am CrossFit
1 x 2 @ 260 lbs
3
Amanda
Carson
4pm CrossFit
1 x 2 @ 257 lbs
4
Claudia
Chaloner
5pm CrossFit
1 x 2 @ 253 lbs
5
Jenie
Reyes
8am CrossFit
1 x 2 @ 240 lbs
6
Patricia
Brown
Results For Open Gym
1 x 2 @ 225 lbs
Start heavier
7
Heather
Spears
6pm CrossFit
1 x 2 @ 220 lbs
Solid
8
Betsy
Gelfand
5am CrossFit
1 x 2 @ 215 lbs
9
Lindsey
Hempy
6am CrossFit
1 x 2 @ 210 lbs
Lots to rebuild
10
Priscilla
Villarreal
5pm CrossFit
1 x 2 @ 205 lbs
10
Tamara
Teragawa
12pm CrossFit
1 x 2 @ 205 lbs
11
Jaclyn
Morbitzer
8am CrossFit
1 x 2 @ 195 lbs
Pissed my pants really good🤗
11
Steph
Jarosz
12pm CrossFit
1 x 2 @ 195 lbs
12
Cierra
🌌
8am CrossFit
1 x 2 @ 175 lbs
13
Jenny
Schafran
12pm CrossFit
1 x 2 @ 170 lbs
105•125•145•165•165•170
14
Allison
Hart
Results For Open Gym
2 x 2 @ 165 lbs
Yuma- 82.5%
15
Arlina
De Lugo
5pm CrossFit
1 x 2 @ 160 lbs
16
Jordyn
Lilly
4pm CrossFit
1 x 2 @ 155 lbs
16
Katie
Klink
4pm CrossFit
1 x 2 @ 155 lbs
17
Remle
Urmenita
6pm CrossFit
2 x 2 @ 154.35 lbs
18
Kaylyn
Gettinger
5pm CrossFit
1 x 2 @ 150 lbs
18
Maria
Mercado
6pm CrossFit
1 x 2 @ 150 lbs
Rebuilding
18
Rachael
Hoffman
4pm CrossFit
1 x 2 @ 150 lbs
And 1 at 155# before my hip/back started screaming :/
18
Vienna
Kaiser
8am CrossFit
1 x 2 @ 150 lbs
19
Elizabeth
Leahy
12pm CrossFit
1 x 2 @ 145 lbs
19
Madison
Rickard
5am CrossFit
1 x 2 @ 145 lbs
19
Rachael
Record
7am CrossFit
1 x 2 @ 145 lbs
19
Sheila
Wong
12pm CrossFit
1 x 2 @ 145 lbs
20
Hollie
Tkac
5pm CrossFit
1 x 2 @ 140 lbs
21
Emma
Smith
5pm CrossFit
1 x 2 @ 135 lbs
22
Samantha
Evans
5am CrossFit
1 x 2 @ 130 lbs
23
Phoebe
Seaver
7am CrossFit
1 x 2 @ 115 lbs
24
Katya
Hurwitz
5pm CrossFit
1 x 2 @ 105 lbs
65, 75, 85 95
25
Helen
Ma
5am CrossFit
1 x 2 @ 80 lbs
26
Jan
Hughes-Austin
4pm CrossFit
1 x 2 @ 75 lbs
26
Jill
Fader
5am CrossFit
1 x 2 @ 75 lbs
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