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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
Squat + Chipper - 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):
45 (21/24)
Workout
Squat + Chipper
Warm-up
20 Banded (ankles) Monster Walking Steps
20 Banded (ankles) Lateral Steps / Side
1:00 Front Plank
15 Wall Squats
10 Wipers / Side
10 Scorpions / Side
0:30 Perfect Lunge / side
15 PVC Passes
15 PVC OHS
10 Good Mornings (45/35)
5 Good Morning to Squats (45/35)
5 Back Squats (45/35)
Back Squat (Build to a Heavy Quintuple)
That's a heavy 5 for my laymen.
15 minutes.
Metcon (Time)
2 Rounds for Time of:
10 power snatch (75/55)
10 burpee box jump overs (24/20)
10 hang power snatch
10 burpee box jump overs
10 ohs
10 burpee box jump overs
16 minute timecap
Scale so that all movements can be done unbroken and with great speed to start.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 29, 2018
Male Clients
1
Kevin
Kaiser
8am CrossFit
1 x 5 @ 315 lbs
2
Connor
Miller 🍟 🍔
4pm CrossFit
1 x 5 @ 305 lbs
Still not higher than front squat 😒
3
Craig
Kreinest
12pm CrossFit
1 x 5 @ 295 lbs
3
Private
4pm CrossFit
1 x 5 @ 295 lbs
4
Adam
Gelfand
12pm CrossFit
1 x 5 @ 277 lbs
5
Fernando
Flores
6am CrossFit
1 x 5 @ 275 lbs
5
Papi
Aka Teddy
4pm CrossFit
1 x 5 @ 275 lbs
6
Olivier
Derei
6pm CrossFit
1 x 5 @ 265 lbs
7
Andrés
Herrera
8am CrossFit
1 x 5 @ 260 lbs
failed 260 w/o belt. got the second set w/ belt.
7
Nate
Cobb
8am CrossFit
1 x 5 @ 260 lbs
8
AJ!
Isabelo
6am CrossFit
1 x 5 @ 255 lbs
no shoes/belt
9
Ryan
Goderre
6pm CrossFit
1 x 5 @ 245 lbs
10
Mike
Tighe
12pm CrossFit
1 x 5 @ 240 lbs
11
Brad
Damon
6am CrossFit
1 x 5 @ 235 lbs
12
Brad
Woods
7am CrossFit
1 x 5 @ 205 lbs
12
Yehuda
Lurie
8am CrossFit
1 x 5 @ 205 lbs
13
Jaimeson
Pollen
6pm CrossFit
1 x 5 @ 185 lbs
14
Chad
Baker
12pm CrossFit
1 x 5 @ 175 lbs
15
Mark
Davis
6am CrossFit
1 x 5 @ 145 lbs
16
Lawrence
Alejandro
12pm CrossFit
1 x 5 @ 125 lbs
17
Ryan
Holcombe
12pm CrossFit
5 x 5 @ 95 lbs
Left hip pain, backed down to 75lbs for last 3 sets
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 5 @ 277 lbs
had a bit more. no time.
2
Corinne
Ingham
4pm CrossFit
1 x 5 @ 205 lbs
More in tank. Watch below parallel
3
Rachael
Storm
4pm CrossFit
1 x 5 @ 195 lbs
4
Lindsey
Hempy
6am CrossFit
1 x 5 @ 185 lbs
actually 1X6
5
Jaclyn
Morbitzer
12pm CrossFit
1 x 5 @ 180 lbs
6
Leigh
Bryant
6am CrossFit
1 x 5 @ 175 lbs
6
Patricia
Brown
6pm CrossFit
1 x 5 @ 175 lbs
6
Samantha
Berenter
6am CrossFit
1 x 5 @ 175 lbs
7
Emily
Gruber
7am CrossFit
1 x 5 @ 165 lbs
8
Alicia
Dolan
6am CrossFit
1 x 5 @ 162 lbs
1x4 167
9
Gracie
Laciste
4pm CrossFit
1 x 5 @ 160 lbs
Could've done more weight
9
Private
5pm CrossFit
1 x 5 @ 160 lbs
10
Edna
Castaneda
6am CrossFit
1 x 5 @ 155 lbs
11
Heather
Dunn
4pm CrossFit
1 x 5 @ 145 lbs
11
Kait
Pollen
6pm CrossFit
1 x 5 @ 145 lbs
11
Vienna
Kaiser
8am CrossFit
1 x 5 @ 145 lbs
12
Donica
Ryder
6am CrossFit
1 x 5 @ 140 lbs
12
Katrin
Henricksen
6pm CrossFit
1 x 5 @ 140 lbs
13
Alissa
Cobb
7am CrossFit
1 x 5 @ 135 lbs
14
Barbara
Gayle
7am CrossFit
1 x 5 @ 127 lbs
15
Esmeralda
Bernal
7am CrossFit
1 x 5 @ 110 lbs
16
Sarah
Mielke
7am CrossFit
1 x 5 @ 105 lbs
17
Rowena
Sinclair
12pm CrossFit
1 x 5 @ 95 lbs
18
Thuong
Ton
8am CrossFit
1 x 5 @ 90 lbs
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