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Components
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
Rope Climbs and Core - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
12pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (9/7)
Workout
Rope Climbs and Core
Warm-up
40/30 Cal Bike or Ski Erg
10 Pace Perfect Lunge w/ Rotation
2:00 Couch Stretch (per side)
1:00 Pigeon Stretch (per side)
10 Slow Scap Pull-ups
300m Row
Rope Climb Technique
Core Development
Metcon (No Measure)
4 Rounds:
10 Hollow Rocks
10 V-ups
10 Bicycle sit-up
:20 Hollow Hold
Metcon
Metcon (Time)
5 Rounds:
400/350m Row
2 Rope Climbs (15ft)
If we are still working on Rope Climb Technique scale to one rope climb -> 3 hitch progressions per rope climb -> 4 rope pull to standing per rope climb
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 11, 2019
Male Clients
1
Ron
Kao
12pm CrossFit
12:17
2
Adam
Gelfand
12pm CrossFit
12:24
3
Bill
Curci
5pm CrossFit
12:45
4
Zach
Jones
12pm CrossFit
13:15
5
Fabricio
🦍
12pm CrossFit
15:00
6
AJ!
Isabelo
6am CrossFit
11:46
15 cal bike, 2 peg board
7
Kevin
Gelfand
6am CrossFit
12:17
Subbed rope climb for inverted rows caz of pec injury
8
Jason
Pierson
12pm CrossFit
15:17
3 pulls on rope climb 350 ski erg
9
Ron
Singer
5pm CrossFit
18:56
6/10 ropes
Female Clients
1
Gretchen
Otero
5pm CrossFit
13:12
one rope climb
2
Alissa
Cobb
6am CrossFit
14:01
1 rope climb
3
Melissa
Gomez
5pm CrossFit
15:00
4 hitch progressions
4
kasey
stark
5pm CrossFit
15:20
3 hitches/attempts made 3/4 up twice
5
Amelia
Thompson
12pm CrossFit
15:30
6
Megan
Roberts
6am CrossFit
16:28
7
Ana
Lozano
5pm CrossFit
16:30
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