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Components
Back Rack Lunge
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
Hamstrung Humpday - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
62 (37/25)
Workout
Hamstrung Humpday
Warm-up
400m Run
5 GHD Hip Extensions w/ 0:05 HOLD at top each rep
10 Cossack Squats
10 Reverse Walking Toe Touches
20 Cobras (2.5lbs)
3 Rounds:
50ft Single Arm KB Front Rack Lunge (Per side)
10 DB Push Presses (two dumbells) (per side)
Strength
Back Rack Lunge
Back Rack Lunge
4 (2 reps per leg) Every 1:30 x 8
Increasing weight throughout
Metcon
Metcon (Time)
5 Rounds of:
10 Alt. DB Snatch (50/35)
200m SPRINT
2-minute rest
Each round should be max effort! Make sure you are all sprinting and using a DB that is light enough for you to move fast and unbroken.
Stretching
1 minute Hamstring Stretch / side
1 minute Banded (on post) Couch Stretch / side
1 minute Laying Pancake Split on wall
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 10, 2019
Male Clients
1
Izick
Espinoza
5pm CrossFit
1 x 4 @ 280 lbs
2
Adam
Gelfand
12pm CrossFit
1 x 4 @ 275 lbs
3
Moyzes
Dias
8am CrossFit
1 x 4 @ 265 lbs
4
Frank!e
Armas
4pm CrossFit
1 x 4 @ 235 lbs
4
Nate
Cobb
12pm CrossFit
1 x 4 @ 235 lbs
4
Ryan
Goderre
5pm CrossFit
1 x 4 @ 235 lbs
5
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 4 @ 225 lbs
5
Zach
Jones
12pm CrossFit
1 x 4 @ 225 lbs
front
6
Eric
Otero
5pm CrossFit
1 x 4 @ 215 lbs
7
Ulrick
Matsunaga
5pm CrossFit
1 x 4 @ 210 lbs
8
Andrés
Herrera
4pm CrossFit
1 x 4 @ 205 lbs
8
Jim
Pinkerton
6am CrossFit
1 x 4 @ 205 lbs
9
Fernando
Flores
5pm CrossFit
1 x 4 @ 195 lbs
9
Ryan
Figuerado
5pm CrossFit
1 x 4 @ 195 lbs
10
Bill
Curci
4pm CrossFit
1 x 4 @ 185 lbs
10
Private
6pm CrossFit
1 x 4 @ 185 lbs
10
Fabricio
🦍
12pm CrossFit
1 x 4 @ 185 lbs
10
Jaimeson
Pollen
6pm CrossFit
1 x 4 @ 185 lbs
10
Jake
White
6am CrossFit
1 x 4 @ 185 lbs
great finishing weight. started feeling work after I hit 115 lb
10
Ken
Nelson
4pm CrossFit
1 x 4 @ 185 lbs
11
Chris
Christian
6am CrossFit
1 x 4 @ 165 lbs
11
Jay
Cortez
6pm CrossFit
1 x 4 @ 165 lbs
11
Ramon
Ulloa
4pm CrossFit
1 x 4 @ 165 lbs
11
Thien
Nguyen
5pm CrossFit
1 x 4 @ 165 lbs
11
Tyler
Eickmann
8am CrossFit
1 x 4 @ 165 lbs
3/8 sets had to bow out
12
Chad
Baker
12pm CrossFit
1 x 4 @ 155 lbs
13
Jerry
James
8am CrossFit
1 x 4 @ 145 lbs
Started at 95, built to 145 for last round
13
Tom
Holman
6pm CrossFit
1 x 4 @ 145 lbs
14
Michael
SYLLIAASEN
6pm CrossFit
1 x 4 @ 135 lbs
14
Ron
Singer
6pm CrossFit
1 x 4 @ 135 lbs
15
Steven
Bui
12pm CrossFit
1 x 4 @ 130 lbs
almost all reverse lunge
16
Ashish
Grover
7am CrossFit
1 x 4 @ 125 lbs
17
Fernando
Jaimes
12pm CrossFit
1 x 4 @ 115 lbs
17
Jonathan
McAlexander
12pm CrossFit
1 x 4 @ 115 lbs
reverse lunge
18
Julian
Haddad
12pm CrossFit
1 x 4 @ 85 lbs
reverse lunge
19
Marcus
Alexander
7am CrossFit
1 x 4 @ 65 lbs
20
Jason
Pierson
12pm CrossFit
1 x 4 @ 0 lbs
10 ghd hip 10 ghd situp 15 lat raises-15lbs
Female Clients
1
Kim
McGrath
12pm CrossFit
1 x 4 @ 185 lbs
2
Ruth
Rittermann
6am CrossFit
1 x 4 @ 175 lbs
3
Amelia
Thompson
12pm CrossFit
1 x 4 @ 165 lbs
3
Gracie
Laciste
4pm CrossFit
1 x 4 @ 165 lbs
3
Laura
Ringgold
5pm CrossFit
1 x 4 @ 165 lbs
4
Camille
Chamberlen
7am CrossFit
1 x 4 @ 155 lbs
4
Private
5pm CrossFit
1 x 4 @ 155 lbs
5
Kym
Janke
4pm CrossFit
1 x 4 @ 150 lbs
2 reps each leg
5
Maria
Mercado
6pm CrossFit
1 x 4 @ 150 lbs
6
Karli-Mae
Ochoa
7am CrossFit
1 x 4 @ 135 lbs
7
Brenna
Jarrells
12pm CrossFit
1 x 4 @ 125 lbs
7
Janis
Green
7am CrossFit
1 x 4 @ 125 lbs
8
Beth
Gray
5pm CrossFit
1 x 4 @ 115 lbs
8
Melissa
Gomez
7pm CrossFit
1 x 4 @ 115 lbs
8
Wifey
(aka Chris ...
6pm CrossFit
1 x 4 @ 115 lbs
9
Donica
Ryder ⛵️
6am CrossFit
1 x 4 @ 110 lbs
max weight round 6, tapered round 7 & 8
9
Kelly
Hill
6am CrossFit
1 x 4 @ 110 lbs
10
kasey
stark
5pm CrossFit
1 x 4 @ 105 lbs
11
Maxine
Sy
12pm CrossFit
1 x 4 @ 87 lbs
reverse lunge
12
Tara
Larson
7am CrossFit
1 x 4 @ 85 lbs
13
Megan
Gibbings
6pm CrossFit
1 x 4 @ 80 lbs
13
Tammy
Nguyen
6am CrossFit
1 x 4 @ 80 lbs
14
Megan
Roberts
8am CrossFit
1 x 4 @ 65 lbs
15
Vienna
Kaiser
8am CrossFit
1 x 4 @ 40 lbs
16
Private
4pm CrossFit
1 x 4 @ 0 lbs
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