Show Workout in Full Screen
Auto Scroll Page
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):
5 (3/2)
Workout
Thursday
READY
1.) 2 Rounds (0:00-12:00)
- 2:00 Machine of Choice
- 8E Prone IYTW (
https://www.youtube.com/watch?v=Smt7gkEVCus
)
- 8E 90/90 Shin Box Rotations w/Hip Lift (
https://www.youtube.com/watch?v=JzVL5SqU7VI
)
- 8E Elbow on Knee Shoulder External Rotation (
https://www.youtube.com/watch?v=mbdDt0c9bZY
)
- :30 Wall Sit w/Single Leg March (
https://www.youtube.com/watch?v=WJ-X-1sL1k8
)
* With the remaining time, demo any movements and allow athletes to prepare for BURN.
E.S.D.
Metcon (4 Rounds for time)
2.) BURN
Every 5:00 for 4 Alternating Sets: (12:00-32:00)
2a) Sets 1 & 3:
- 15/12 Calorie Ski
- 15 No Push-Up Burpee to Plate
- 12/9 Calorie Ski
- 12 No Push-Up Burpee to Plate
- 9/6 Calorie Ski
- 9 No Push-Up Burpee to Plate
* See workout notes below.
2b) Sets 2 & 4:
- 15/12 Calorie Bike
- 15 KB Taters (35/26) (
https://www.youtube.com/watch?v=vH2Or8pv2vk
)
- 12/9 Calorie Bike
- 12 KB Taters (35/26)
- 9/6 Calorie Bike
- 9 KB Taters (35/26)
* See workout notes below.
* Allow 5:00 to transition into skill development.
Skill Development
3.) Double Unders (37:00-47:00)
10:00 to Practice Double Under Drills (
https://www.youtube.com/watch?v=vgNqokkmFhg
) (
https://www.youtube.com/watch?v=gUsooyyOyCU
)
* See workout notes below.
ADAPTATION
4.) (47:00-50:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :20E Twisted Lizard
WORKOUT NOTES
E.S.D. 2a) Notes:
Rep ranges can be reduced by 3 reps if needed so that the work can be completed under the time cap. When performing Burpees to a plate, hop to a 15lb-25lb plate for a 1"-2" jump.
E.S.D. 2b) Notes:
Rep ranges can be reduced by 3 reps if needed along with the kettlebell weight being reduced or movement changed to a goblet squat if necessary.
Skill Development Notes:
Have athletes start with high jumps finding a rhythm in how they bound and maintaining a sense of consistency. Jumps should be vertical, keeping the hips/knees/ankles stacked and staying soft in the joints to absorb contact. After this, the rope can be added in by using "slow high singles". After practicing, coming from the wrists, try to add in a double with quick wrists. If an athlete excels at double unders, have them perform an EMOM of a specific number to add volume in for the week. Move immediately into the adaptation work.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 11, 2022
Male Clients
1
Don
Couch
12pm CrossFit
18:06
35# KB 1, :45 and :30 on machines Last 2 rounds of KB were goblet...
2
AJ!
Isabelo
6am CrossFit
19:08
3
Connor
Miller 🍟 🍔
4pm CrossFit
19:45
3:22-4:57-4:24-7:02 😖😂 actual finish. Bike beat me down. Finish...
Female Clients
1
Kym
Janke
8am CrossFit
19:10
Rx first round, attempted 2nd but didn't get to last round of tat...
2
Donica
Ryder ⛵️
12pm CrossFit
19:36
Almost Rx. Grabbed wrong red KB :(
Loading...
Powered By Wodify