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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
Sunday - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
Online Tracking for Sundays WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
READY
1.) 1 Round (0:00-12:00)
- 2:00 Ski/400M Run (Increase pace every :30)
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25’E Crossover w/Reach
- 25’ Samson Lunge w/Lateral Flexion
- 25’ Reverse Lunge w/Twist
* With the remaining time, demo the movements and brief the flow for the E.S.D piece. Allow athletes to grab water and get situated.
E.S.D.
Metcon (AMRAP - Rounds)
2.)
28:00 Alternating EMOM: (12:00-40:00)
Minute 1: 60 Double Unders
Minute 2: :30 Sandbag Hold (150/100)
Minute 3: :30 HS Hold
Minute 4: :30 Double KB Farmers Hold (70/53)
* Level 3: RX
* Level 2: 30 Double Unders or 60 Single Unders, Sandbag (100/70), :15-:20 HS Hold OR Double KB Overhead Hold (35/26), KB Farmers Hold (53/35)
* Level 1: :40 DU Practice or Single Unders, Sandbag/D-Ball (70/50), Double KB Overhead Hold (26/18), KB Farmers Hold (44/26)
* Move immediately into adaptation work.
ADAPTATION
3.) (40:00-43:00)
Minute 1: Core 4 Floor Series (R)
Minute 2: Core 4 Floor Series (L)
Minute 3: :45 Puppy Pose w/Alternating Lean
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, August 14, 2022
Male Clients
Female Clients
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