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Components
DB Bench Press
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
Bench + Row/Dips/K2E - CrossFit ATR Kearny Mesa
Class
(All)
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):
49 (27/22)
Workout
Bench + Row/Dips/K2E
Warm-up
5 Double Push-up Inchworms
10 PVC GHD Hip Extensions
20 Banded Face Pulls
10 Honest Push-ups
5 Wall Walks
Accumulate 1-minute in Hollow Hold
Skill Development
Review on Dips and Ring Support
Strength
DB Bench Press (Build to a heavy 8)
13 minutes
Metcon
Metcon (Time)
15-minute AMRAP of:
250m Row
15 Ring Dips
15 Knee-to-Elbows
If you are unable to stabilize on the rings without banded support make sure to use the matador bars for dips.
Progressions: Ring Dips -> Bar Dips -> Banded Bar Dips -> if you are using more than 1 band on the bars then scale to 25 Push-ups
Stretching
2 minutes of Pancake Split on Wall (laying down)
2 minutes of T-Spine Foam Rolling
2 Minutes Pec Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 28, 2019
Male Clients
1
Ramon
Ulloa
4pm CrossFit
1 x 12 @ 200 lbs
1
Nate
Cobb
12pm CrossFit
1 x 10 @ 200 lbs
2
Fabricio
🦍
12pm CrossFit
1 x 8 @ 170 lbs
2
Jason
Pierson
12pm CrossFit
1 x 8 @ 170 lbs
5@200
2
Kevin
Gelfand
12pm CrossFit
1 x 8 @ 170 lbs
2 reps of 200
3
Adam
Gelfand
12pm CrossFit
1 x 8 @ 150 lbs
170*7
3
Papi
Aka Teddy
12pm CrossFit
1 x 8 @ 150 lbs
faild 200 at 5 reps x2
4
Bill
Curci
4pm CrossFit
1 x 8 @ 140 lbs
4@170
4
Brandon
Thorsten
4pm CrossFit
1 x 8 @ 140 lbs
70#'ers Incline DB Bench
5
Ashish
Grover
7am CrossFit
1 x 8 @ 130 lbs
5
Jay
Cortez
6pm CrossFit
1 x 8 @ 130 lbs
5
Ryan
Figuerado
5pm CrossFit
1 x 8 @ 130 lbs
65lb dbs
6
Chad
Baker
8am CrossFit
1 x 8 @ 120 lbs
6
Ron
Kao
6am CrossFit
1 x 8 @ 120 lbs
60 each size 2x
6
Zach
Jones
12pm CrossFit
1 x 8 @ 120 lbs
Big mobility issue
7
Eric
Otero
5pm CrossFit
1 x 8 @ 110 lbs
8
Tyler
Eickmann
8am CrossFit
1 x 8 @ 100 lbs
2 x 50lbs
9
S.W
SHIM
12pm CrossFit
1 x 8 @ 90 lbs
10
Zachary
Schuessler
12pm CrossFit
1 x 8 @ 85 lbs
11
Jake
White
7am CrossFit
1 x 8 @ 80 lbs
12
Mike
Tighe
6am CrossFit
1 x 8 @ 70 lbs
13
Lenny
T
4pm CrossFit
1 x 8 @ 65 lbs
13
Ryan
Goderre
4pm CrossFit
1 x 8 @ 65 lbs
14
Private
12pm CrossFit
1 x 8 @ 55 lbs
15
Moe
Mubarak
6am CrossFit
1 x 8 @ 50 lbs
16
Mel
Nutter
6pm CrossFit
1 x 8 @ 45 lbs
17
Brad
Damon
12pm CrossFit
1 x 7 @ 200 lbs
Female Clients
1
Patricia
Brown
6pm CrossFit
1 x 8 @ 110 lbs
55 ea
2
Karli-Mae
Ochoa
7am CrossFit
1 x 8 @ 90 lbs
2
Ruth
Rittermann
6am CrossFit
1 x 8 @ 90 lbs
DB bench was 45 each hand.
3
Laura
Ringgold
6am CrossFit
1 x 8 @ 80 lbs
40/side
3
Maria
Mercado
6pm CrossFit
1 x 8 @ 80 lbs
40# dbs
4
Alissa
Cobb
6am CrossFit
1 x 8 @ 70 lbs
4
Denise
Moore
7am CrossFit
1 x 8 @ 70 lbs
35# DB
4
Theresa
Brinsa
4pm CrossFit
1 x 8 @ 70 lbs
5
April
Hernandez
8am CrossFit
1 x 8 @ 60 lbs
5
Gretchen
Otero
5pm CrossFit
1 x 8 @ 60 lbs
5
kasey
stark
5pm CrossFit
1 x 8 @ 60 lbs
30 ea
5
Megan
Gibbings
12pm CrossFit
1 x 8 @ 60 lbs
5
Vienna
Kaiser
8am CrossFit
1 x 8 @ 60 lbs
30lbs each
6
Lisa
Gift
8am CrossFit
1 x 8 @ 50 lbs
25's
7
Kym
Janke
4pm CrossFit
1 x 8 @ 45 lbs
had more but needed a bit more time for rest between sets
8
Veronica
Hamzeh
12pm CrossFit
1 x 8 @ 40 lbs
8
Wifey
(aka Chris ...
6pm CrossFit
1 x 8 @ 40 lbs
9
Melissa
Gomez
7am CrossFit
1 x 8 @ 35 lbs
(40x2)
10
Alexa
Strauss-Derby
4pm CrossFit
1 x 8 @ 30 lbs
Per arm
10
Kelly
Hill
8am CrossFit
1 x 8 @ 30 lbs
11
Jaymee
Rivera
5pm CrossFit
1 x 8 @ 20 lbs
11
Maxine
Sy
12pm CrossFit
1 x 8 @ 20 lbs
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