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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
Thursday - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
5am CrossFit
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (16/10)
Workout
Thursday
READY
1.) 1 Round (0:00-12:00)
- 400M Run
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25’ Super Lunge
- 25’ Inchworm
* With remaining time, brief BURN, demo any movements, and allow athletes time to prepare for the conditioning work.
E.S.D.
Metcon (AMRAP - Rounds and Reps)
2.) BURN
24:00 AMRAP:
- 400M Run
- 12 Alternating KB Gorilla Row (Moderate) (Suggested 53/35)
- 10 Russian KB Swing (One of the KBs using for Gorilla Rows)
- 8 Bench Press (50-60% 1RM)
* Goal: 4+ Rounds
* See workout notes below.
GYMNASTICS
3.) Skill Development: HS Push Up/Walking (40:00-50:00)
10:00 Practice HS Push Ups and Walking
- HS Walking Progressions
https://youtu.be/iIDMclwoJ1E
* Move immediately into stretching after this portion of class.
ADAPTATION
3.) (50:00-53:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :45 Child’s Pose
WORKOUT NOTES
E.S.D. Notes:
Take the run at a moderate pace so that you can get right on the work with the KBs and barbell. These movements directly translate into building strength for ring muscle-ups and will prime you for the skill work to follow.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 21, 2022
Male Clients
1
Christian
Lopez
5pm CrossFit
8 + 0
62 kB, 135 BP
1
Eric
Cisneros
5am CrossFit
8 + 0
2
Troy
Taylor
5pm CrossFit
7 + 10
3
AJ!
Isabelo
6am CrossFit
7 + 0
53# /135#
4
Adam
Gelfand
6am CrossFit
6 + 25
70lbs kb 135bench
5
Spencer
Baker
4pm CrossFit
6 + 13
400m + 11, 70#, 165#
6
Paul
Miller
4pm CrossFit
6 + 2
115 bench
7
Anthony
Megliola
6am CrossFit
6 + 1
125# on bench 4x8
8
Emilio
Lee
5pm CrossFit
6 + 0
Grey KB Chest 115 lbs Instead of run, ski machine 400 m
8
Jeremy
Jeffries
12pm CrossFit
6 + 0
115lb bench
8
Pete
Mc Workman
6am CrossFit
6 + 0
9
Ryan
Gift
6am CrossFit
5 + 31
72% BP (115#)
10
Ramon
Ulloa
12pm CrossFit
5 + 0
70lbs KB, 185 bench
11
Don
Couch
12pm CrossFit
7 + 0
200m power walk 35# KB 95# bench
11
Omar
Juarez
12pm CrossFit
7 + 0
44lbs kettle bell 115lbs bench
12
David
Hugenbruch
4pm CrossFit
6 + 0
100 meters only on round 7 (400m run, 85# bench, 35# kbs
Female Clients
1
Rachael
Hoffman
6am CrossFit
7 + 1
35# KB, 65# bp
2
Donica
Ryder ⛵️
12pm CrossFit
7 + 0
12:07 @ 35#KBs & 65# bench
3
Sabrina
Tuell
7am CrossFit
6 + 0
4
Private
4pm CrossFit
6 + 2
4
Shannon
Blyth
6am CrossFit
6 + 2
2 min bike, 26# kb. BP 55, 55, 60, 65, 65, 65.
5
Dana
Mckenney
4pm CrossFit
6 + 0
5
Madison
Rickard
5am CrossFit
6 + 0
6 + 200m run
6
Jan
Hughes-Austin
4pm CrossFit
5 + 2
26# kbs, 45# barbell
7
Elizabeth
Mele
5am CrossFit
5 + 0
8
Katya
Hurwitz
5pm CrossFit
0 + 0
55 bench red kb
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