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Components
Push Press
Metcon
Overhead Plate Flyes
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
Push Press + Handstand Walk/Double Unders - 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):
53 (30/23)
Workout
Push Press + Handstand Walk/Double Unders
Warm-up
1:00 Jump Rope Practice
5 Double Push-up Inchworms
20 Banded Face Pulls
10 Banded Low Ext. Rotations / side
0:30 Hollow Hold
0:30 Side Plank / side
5 PVC Passes
15 Palloff Presses / side
1:00 Handstand Progressions
Strength
Push Press (3-3-3-3-3)
12 Minutes
Metcon
Metcon (AMRAP - Reps)
Every 3 minutes x 4 Rounds:
Scaled:
25 DB Shoulder Presses (30/20)
Max Reps Double Unders
Rx:
6 Wall Walks
Max Rep Double Unders
Rx+:
20m Handstand Walk
Max Rep Double Unders
Score: Total Double Unders
No scaling double unders for single unders unless there's a physical limitation
Accessory Work
Overhead Plate Flyes (3 x Max Reps )
Aim for the 8-12 rep range
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 23, 2019
Male Clients
1
Izick
Espinoza
5pm CrossFit
1 x 3 @ 240 lbs
2
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 3 @ 215 lbs
230x2
3
Private
6am CrossFit
1 x 3 @ 185 lbs
3
Olivier
Derei
7pm CrossFit
1 x 3 @ 185 lbs
4
Jake
White
6am CrossFit
1 x 3 @ 175 lbs
4
Ryan
Goderre
5pm CrossFit
1 x 3 @ 175 lbs
4
Ulrick
Matsunaga
7am CrossFit
1 x 3 @ 175 lbs
5
Adam
Gelfand
4pm CrossFit
1 x 3 @ 165 lbs
5
Bill
Curci
4pm CrossFit
1 x 3 @ 165 lbs
5
Fabricio
🦍
5pm CrossFit
1 x 3 @ 165 lbs
5
Fernando
Flores
6pm CrossFit
1 x 3 @ 165 lbs
5
Ron
Kao
6am CrossFit
1 x 3 @ 165 lbs
did 175 - 1x then jerked it then did 3x pp
6
Lenny
T
4pm CrossFit
1 x 3 @ 160 lbs
7
Brad
Damon
6am CrossFit
1 x 3 @ 155 lbs
7
Ebrahim
Altaher
7pm CrossFit
1 x 3 @ 155 lbs
7
Frank!e
Armas
4pm CrossFit
1 x 3 @ 155 lbs
7
Ken
Nelson
4pm CrossFit
1 x 3 @ 155 lbs
1x2 at 165; should have had 3rd rep.
8
Jaimeson
Pollen
6pm CrossFit
1 x 3 @ 150 lbs
9
Ashish
Grover
7am CrossFit
1 x 3 @ 145 lbs
9
Private
6pm CrossFit
1 x 3 @ 145 lbs
9
Moyzes
Dias
8am CrossFit
1 x 3 @ 145 lbs
10
Andrés
Herrera
4pm CrossFit
1 x 3 @ 135 lbs
1 @ 145
10
James
Tamashiro
7pm CrossFit
1 x 3 @ 135 lbs
11
Kevin
Gelfand
12pm CrossFit
1 x 3 @ 125 lbs
did strict press
12
Eric
Otero
5pm CrossFit
1 x 3 @ 115 lbs
12
Marcus
Alexander
8am CrossFit
1 x 3 @ 115 lbs
13
Chad
Baker
12pm CrossFit
1 x 3 @ 105 lbs
13
Steven
Bui
7pm CrossFit
1 x 3 @ 105 lbs
14
S.W
SHIM
12pm CrossFit
1 x 3 @ 95 lbs
15
Maurice
Anthon
8am CrossFit
1 x 3 @ 0 lbs
Female Clients
1
Heather
Spears
5pm CrossFit
1 x 3 @ 145 lbs
1x2 @ 150
2
Patricia
Brown
12pm CrossFit
1 x 3 @ 135 lbs
1 @ 142
3
Brooke🦄
Beronda 🦏
12pm CrossFit
1 x 3 @ 132.3 lbs
40-45-50-55-60
4
Kym
Janke
4pm CrossFit
1 x 3 @ 125 lbs
5
Private
5pm CrossFit
1 x 3 @ 121.28 lbs
6
Jaclyn
Morbitzer
12pm CrossFit
1 x 3 @ 115 lbs
6
Private
4pm CrossFit
1 x 3 @ 115 lbs
7
Lindsey
Hempy
6am CrossFit
1 x 3 @ 105 lbs
7
Wifey
(aka Chris ...
6pm CrossFit
1 x 3 @ 105 lbs
8
Patrisha
Wilson
6am CrossFit
1 x 3 @ 100 lbs
9
Kelly
Hill
7am CrossFit
1 x 3 @ 95 lbs
9
Laura
Ringgold
5pm CrossFit
1 x 3 @ 95 lbs
9
Megan
Gibbings
5pm CrossFit
1 x 3 @ 95 lbs
9
Tara
Larson
8am CrossFit
1 x 3 @ 95 lbs
10
Allison
Hart
12pm CrossFit
1 x 3 @ 85 lbs
10
Donica
Ryder ⛵️
6am CrossFit
1 x 3 @ 85 lbs
10
Sara
Spitzer
7pm CrossFit
1 x 3 @ 85 lbs
Not too hard because injured ankle
10
Vienna
Kaiser
8am CrossFit
1 x 3 @ 85 lbs
11
Camille
Chamberlen
7am CrossFit
1 x 3 @ 80 lbs
12
Melissa
Gomez
7am CrossFit
1 x 3 @ 75 lbs
13
Gretchen
Otero
5pm CrossFit
1 x 3 @ 70 lbs
13
Lisa
Gift
5pm CrossFit
1 x 3 @ 70 lbs
shoulder pain
14
Gracie
Laciste
4pm CrossFit
1 x 6 @ 25 lbs
Set1-55# then Sc-25#DB
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