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Components
Clean and Jerk
Superman
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
Superman - 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):
43 (28/15)
Workout
Superman
Come dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.
Warm-up
20 Banded Face Pulls
5 Double Push-up Inchworms
10 GHD Hip Extension
0:30 Side Plank / side
10 Cossack Squats
5 PVC Passes
10 Banded Ext. Rotation w/ Press
1:00 Handstand Progressions
TOGETHER:
Empty Barbell Warm-up + Drills
Strength
Clean and Jerk
1 EMOM x 10
Increasing weight throughout
Metcon
All alone on an alien planet, how would you cope with being their god? Would you be able to make the right choice every time?
Superman (Time)
3 Rounds
3 Ring Muscle Ups
5 Clean and Jerks (205/135)
7 Burpees
15 Double Unders
*Thoughts: The Man of Steel has all the muscle (muscle-ups), is quick to get back up (burpees), is known for lifting cars (clean and jerk), and can fly (DU).
In honor of Superman, we should use his colors. Guys use 45s (Red) and 35s (Blue) while Ladies use 45s (Red) and 2kgs (Little Blue)
Scale for 3 RMU: 8 Strict Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 19, 2019
Male Clients
1
Izick
Espinoza
4pm CrossFit
1 x 1 @ 275 lbs
2
Connor
Miller 🍟 🍔
5pm CrossFit
1 x 1 @ 265 lbs
feeling dead.
3
Mike
Tighe
8am CrossFit
1 x 1 @ 230 lbs
Power Clean & J
4
Brian
Kent
4pm CrossFit
1 x 1 @ 225 lbs
4
Olivier
Derei
6pm CrossFit
1 x 1 @ 225 lbs
5
Brian
Kalmenson
6am CrossFit
1 x 1 @ 215 lbs
5
Private
12pm CrossFit
1 x 1 @ 215 lbs
5
Keith
Homco
6am CrossFit
1 x 1 @ 215 lbs
believe I could have done more
6
Private
6am CrossFit
1 x 1 @ 205 lbs
6
Jake
White
6am CrossFit
1 x 1 @ 205 lbs
215 was not there today
6
Maurice
Anthon
8am CrossFit
1 x 1 @ 205 lbs
6
Moyzes
Dias
4pm CrossFit
1 x 1 @ 205 lbs
6
Nate
Cobb
12pm CrossFit
1 x 1 @ 205 lbs
7
Fernando
Flores
7am CrossFit
1 x 1 @ 195 lbs
8
Adam
Gelfand
12pm CrossFit
1 x 1 @ 185 lbs
8
Ron
Singer
6pm CrossFit
1 x 1 @ 185 lbs
9
Brad
Damon
12pm CrossFit
1 x 1 @ 180 lbs
10
Jaimeson
Pollen
5pm CrossFit
1 x 1 @ 175 lbs
11
Ashish
Grover
7am CrossFit
1 x 1 @ 165 lbs
11
Bill
Curci
4pm CrossFit
1 x 1 @ 165 lbs
working on split - need to drop faster
12
Jonathan
McAlexander
12pm CrossFit
1 x 1 @ 155 lbs
12
Zach
Jones
12pm CrossFit
1 x 1 @ 155 lbs
13
Ebrahim
Altaher
6pm CrossFit
1 x 1 @ 145 lbs
14
Eric
Otero
5pm CrossFit
1 x 1 @ 135 lbs
15
Steven
Bui
6pm CrossFit
1 x 1 @ 106 lbs
16
Chad
Baker
12pm CrossFit
1 x 1 @ 105 lbs
17
Mel
Nutter
6pm CrossFit
1 x 1 @ 70 lbs
18
Jason
Pierson
12pm CrossFit
1 x 1 @ 0 lbs
seated DB press 3x60
Female Clients
1
Kym
Janke
4pm CrossFit
1 x 1 @ 145 lbs
power clean
1
Patricia
Brown
6pm CrossFit
1 x 1 @ 145 lbs
2
Lindsey
Hempy
6am CrossFit
1 x 1 @ 135 lbs
failed jerk @ 140
3
Private
5pm CrossFit
1 x 1 @ 130 lbs
4
Jaclyn
Morbitzer
12pm CrossFit
1 x 1 @ 125 lbs
pressed out the jerk
5
Eva
Tan
6am CrossFit
1 x 1 @ 115 lbs
6
Alissa
Cobb
7am CrossFit
1 x 1 @ 110 lbs
7
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 105 lbs
failed @ 115
7
kasey
stark
5pm CrossFit
1 x 1 @ 105 lbs
8
Theresa
Brinsa
8am CrossFit
1 x 1 @ 104 lbs
9
Melissa
Gomez
12pm CrossFit
1 x 1 @ 100 lbs
10
Megan
Gibbings
6pm CrossFit
1 x 1 @ 95 lbs
11
Sharon
Yoon 🦄
8am CrossFit
1 x 1 @ 90 lbs
12
Maxine
Sy
6am CrossFit
1 x 1 @ 75 lbs
13
Rowena
Sinclair
12pm CrossFit
1 x 1 @ 57 lbs
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