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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
Wednesday - 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):
39 (23/16)
Workout
Wednesday
STEADY
1a.) Before Class Hour
- Foam Roll: Quads/Adductors/Glutes/Hamstrings
- Adductor Rocks: 10E (Slow)
- Single Leg Extended Glute Bridge: 2 X 10E
READY
1b.) 1 Round (0:00-15:00)
- 2:00 Ride/Row (EASY)
- 15E Bird Dog
- 12E Single Arm KB RDL + High Pull
- 10 KB Goblet Kang Squat (Same KB)
- 8 T-Inchworm w/Push-Up
* With the remaining time, have athletes grab equipment, demo movements, and transition.
E.S.D.
Metcon (Time)
2.) 2019 CFG "Down + Back Chipper" (Remastered)
For Time: (15:00-40:00)
- 1000M Row
- 30 HSPU
- 30 Wall Balls (20/14)
- 30 Box Jump Overs (24"/20")
- 30 Power Clean (135/95)
- 30 Box Jump Overs (24"/20")
- 30 Wall Balls (20/14)
- 30 HSPU
- 1000M Row
* Goal: <22:00, Time Cap: 25:00
* Level 4 (RX+): Barbell (165/115), WB (30/20)
* Level 3: RX
* Level 2: Barbell (115/85)
* Level 1: HSPU Replacement: DB S2O (35/25), WB (14/10), Box Step Over, Barbell (95/65)
* See workout notes below.
* Allow 5:00 for athletes to break down equipment and gather for accessory work.
ACCESSORY
3.) 9:00 Alternating EMOM (45:00-53:00)
Minute 1: :15E Single Leg Glute Bridge w/Heel on WB (:15 REST between sides)
Minute 2: :15E Weighted Hollow Hold (:15 w/WB in Hands, :15 REST, :15 w/WB on Feet, :15 REST)
Minute 3: :45 Russian Twist w/WB
* Allow 2:00 for athletes to put away WBs and prepare for adaptation.
ADAPTATION
4.) (55:00-60:00)
Minute 1: :45 Down/Up Dog Transitions
Minute 2: :20E Eagle in Saddle
Minute 3: :45 Hero Pose
Minute 4-5: Shavasana
WORKOUT NOTES
E.S.D. Notes:
Inspired by the Crossfit Games starting next week! This event is a slightly altered version from 2019 for the Age Group Division.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 27, 2022
Male Clients
1
Gino
Bacani
6pm CrossFit
25:00
Got 5 HSPU 2nd one. Shitty effort.
2
Dan
Chavez
12pm CrossFit
25:03
2
Frank!e
Armas
12pm CrossFit
25:03
Finished 700 Completed at 26:53
3
AJ!
Isabelo
6am CrossFit
25:07
3
Paul
Miller
4pm CrossFit
25:07
227/1000m @ 25min
4
Spencer
Baker
5pm CrossFit
25:08
800 meters left on the row
5
Ryan
Figuerado
12pm CrossFit
25:14
6
Chris
Christian
6am CrossFit
25:17
7
Nate
Cobb
12pm CrossFit
25:39
8
Brandon
Thorsten
4pm CrossFit
25:40
9
Connor
Miller 🍟 🍔
5am CrossFit
27:17
Actual. 480/1000m row @ 25:00. Lungs and back gave out; rested a ...
10
Private
6am CrossFit
23:14
11
John
King
12pm CrossFit
23:58
35# seated S2OH
12
Eric
Otero
5pm CrossFit
24:51
800m runs, 40#DB Push Press
13
Chad
Baker
5am CrossFit
25:00
200 meters left of the last row
13
Eric
Cisneros
5am CrossFit
25:00
13
Kirkland
Seals
4pm CrossFit
25:00
30lb DB S2O, 115 lb clean, 510m left on row
13
Pete
Mc Workman
6am CrossFit
25:00
16# 24" 115# 5 deep on hspu
14
Adam
Gelfand
6am CrossFit
25:01
Ski, 222meters from finishing
15
Niko
Orozco
6pm CrossFit
25:09
16
Bill
Curci
4pm CrossFit
25:11
Did 35lb S2OH instead of HSPU; had 10 more to go plus the last ro...
17
Ryan
Gift
6am CrossFit
25:24
18
John
Weber
6am CrossFit
25:30
95lb bar. Seated DB press 35lb. 16lb MB
Female Clients
1
Steph
Jarosz
12pm CrossFit
35:08
Finished all reps
2
Rachael
Hoffman
Results For Open Gym
25:00
Got to 25 cleans. Took Too many rest breaks.
3
Lindsey
Hempy
6am CrossFit
25:04
840 meters left
4
Patricia
Brown
Results For Open Gym
21:00
50 cals assault 30 50# presses, squats, step ups, 50# hang cleans...
5
Jen
Carroll
5am CrossFit
22:00
908m 85#, 1 ab mat
6
Melissa
Rockhill
6am CrossFit
24:00
Seated presses 25 Bb -75
7
Gretchen
Otero
5pm CrossFit
24:39
25# DB’s and 75# cleans
8
Jenie
Reyes
4pm CrossFit
24:49
20# db S2OH/box step up/ wb/ 85# PC
9
Emily
Small
7am CrossFit
25:00
200m remaining on row. 20# S20 75# power clean
10
Alissa
Cobb
7am CrossFit
25:02
#15 seated press, box step overs, #75, #10wb
11
Maria
Mercado
6pm CrossFit
25:04
30# DB first rnd/ 25# second 85# cleans
11
Vienna
Kaiser
8am CrossFit
25:04
1000m - 15lbs - 8lb WB - 18” step overs - 55lb PC
12
Heather
Dunn
4pm CrossFit
25:08
Front squat instead of pc, 25# db press, box jumps
13
Anna
Rosen
6pm CrossFit
25:30
L1
14
Sabrina
Tuell
7am CrossFit
25:35
15
Elizabeth
Mele
Results For Open Gym
0:00
1000 + 170 reps
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