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Components
Hang Clean
Back Squat
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
Friday - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
5am CrossFit
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):
46 (23/23)
Workout
Friday
STEADY
1a.) Before Class Hour
- LAX Ball: Trap/Pec/Rhomboids (Scap)
- Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)
- Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)
READY
1.) 1 Round (0:00-12:00)
- 2:00 Machine of Choice
- 15E Bird Dog
- 12E Single Arm KB RDL + High Pull (Light)
- 10 KB Goblet Kang Squat (Same KB)
* With the remaining time, have athletes grab barbells, demo S.F.P prep movements, and transition.
S.F.P.
1b.) Foundation/Prep: (REST :30 between sets) (12:00-18:00)
- 3 X 3 Clean Pull (
https://www.youtube.com/watch?v=VF-hqxyLly4
)
- 3 X 3-Position Clean (
https://www.youtube.com/watch?v=x3cOxXOYbwA
)
* See workout notes below.
* Allow 6:00 for athletes to build in weight and prepare for S.F.P.
Hang Clean (Every 1:30 for 6 Sets)
2a.) Clean: Every 1:30 for 6 Sets (24:00-33:00)
- 1 Clean Pull + 1 A/K Hang Clean + 1 Front Squat (Building)
* See workout notes below.
* Allow athletes 8:00 to break down barbells, get inside the squat racks, and transition to the second portion of the S.F.P work.
Back Squat (Every 2:30 for 5 Alternating Sets)
2b.) Back Squat: Every 2:30 for 5 Alternating Sets (41:00-54:00)
- 1 Back Squat @80% 1RM
- 3 Box Jumps (24"/20")
* See workout notes below.
* Allow 3:00 for athletes to break down their bar and move to adaptation.
ADAPTATION
3.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :20E Pigeon
WORKOUT NOTES
S.F.P. 1b.) Notes:
Perform with an empty barbell for your first set, then add minimal weight. These drills are to help bring awareness to the different phases of the pull.
S.F.P. 2a.) Notes:
Perform a clean at the top of every interval at 50% (light-moderate weight) or higher depending on feel. Feel free to remain at this percentage (light/moderate weight), or increase in weight across sets to a heavy rep that you can perform with a high amount of speed.
S.F.P. 2b.) Notes:
It is really important here to be with a weight that presents a challenge but we can move with a great deal of speed and be very explosive when standing up. After performing your back squat, move immediately on to your box jumps trying to jump on top of the box with as straight of legs as possible and being extremely powerful with your jump. If you are landing in a squat, reduce the box height OR perform 3 MAX EFFORT vertical jumps for height.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 22, 2022
Male Clients
1
Ruben
Hernandez
6pm CrossFit
1 x 1 @ 255 lbs
2
Eric
Otero
4pm CrossFit
1 x 1 @ 235 lbs
2
Ramon
Ulloa
5pm CrossFit
1 x 1 @ 235 lbs
3
Jeremy
Jeffries
6am CrossFit
1 x 1 @ 225 lbs
3
Laith
Quntar
4pm CrossFit
1 x 1 @ 225 lbs
3
Paul
Miller
4pm CrossFit
1 x 1 @ 225 lbs
Failed 235
4
Adam
Gelfand
12pm CrossFit
1 x 1 @ 206 lbs
5
Alexander
Pulido
4pm CrossFit
1 x 1 @ 200 lbs
6
Eric
Cisneros
6am CrossFit
1 x 1 @ 195 lbs
7
Ryan
Figuerado
4pm CrossFit
1 x 1 @ 185 lbs
8
AJ!
Isabelo
6am CrossFit
1 x 1 @ 175 lbs
9
Chris
Christian
6am CrossFit
1 x 1 @ 165 lbs
9
Nathaniel
Jack Daniel
6pm CrossFit
1 x 1 @ 165 lbs
10
Omar
Juarez
12pm CrossFit
1 x 1 @ 160 lbs
11
Ryan
Gift
7am CrossFit
1 x 1 @ 155 lbs
12
Miguel
Parra
12pm CrossFit
1 x 1 @ 150 lbs
13
Bill
Curci
5pm CrossFit
1 x 1 @ 145 lbs
14
Pete
Mc Workman
6am CrossFit
1 x 1 @ 135 lbs
15
Joel
Briggs
8am CrossFit
1 x 1 @ 115 lbs
16
Emilio
Lee
12pm CrossFit
6 x 1 @ 95 lbs
Focus on form. 25 lbs each side + 45 lbs BB
17
Don
Couch
12pm CrossFit
1 x 1 @ 90 lbs
60 65 70 75 80
18
David
Hugenbruch
4pm CrossFit
1 x 1 @ 85 lbs
19
Michael
Torre
4pm CrossFit
1 x 1 @ 80 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 1 @ 135 lbs
1
Priscilla
Villarreal
12pm CrossFit
1 x 1 @ 135 lbs
2
Elizabeth
Nguyen
4pm CrossFit
1 x 1 @ 130 lbs
2
Erin
Kerchner
5pm CrossFit
1 x 1 @ 130 lbs
3
Jen
Carroll
Results For Open Gym
1 x 1 @ 125 lbs
3
Maria
Mercado
6pm CrossFit
1 x 1 @ 125 lbs
3
Patrisha
Wilson
6am CrossFit
1 x 1 @ 125 lbs
4
Private
4pm CrossFit
1 x 1 @ 120 lbs
4
Katie
Klink
12pm CrossFit
1 x 1 @ 120 lbs
5
Jenie
Reyes
5am CrossFit
1 x 1 @ 115 lbs
6
Betsy
Gelfand
7am CrossFit
1 x 1 @ 105 lbs
6
Lisa
Gift
7am CrossFit
1 x 1 @ 105 lbs
6
Rachael
Hoffman
4pm CrossFit
1 x 1 @ 105 lbs
Could have kept going
7
Emma
Smith
5pm CrossFit
1 x 1 @ 90 lbs
8
Arlina
De Lugo
5pm CrossFit
1 x 1 @ 80 lbs
8
Dana
Mckenney
6pm CrossFit
1 x 1 @ 80 lbs
8
Kaylyn
Gettinger
5pm CrossFit
1 x 1 @ 80 lbs
8
Samantha
Evans
5pm CrossFit
1 x 1 @ 80 lbs
8
Theresa
Brinsa
4pm CrossFit
1 x 1 @ 80 lbs
9
Vienna
Kaiser
8am CrossFit
1 x 1 @ 75 lbs
10
Sabrina
Tuell
Results For Open Gym
3 x 3 @ 55 lbs
10
Phoebe
Seaver
7am CrossFit
1 x 1 @ 55 lbs
11
Helen
Ma
5am CrossFit
1 x 1 @ 50 lbs
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