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Components
Front Squat
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
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):
36 (21/15)
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)
- 400M Run OR 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.
2.) Foundation/Prep: (REST :30 between sets) (12:00-18:00)
- 5 X 1 Tempo Front Squat (:03 Down)
- 5 X 1 Front Squat
Build across all sets finishing at the heaviest weight you'll be hitting for the ESD. Reps should have a controlled decent with fast drive out of the bottom.
* See workout notes below.
Front Squat
E.S.D.
Metcon (6 Rounds for reps)
3.)
6 Sets: 1:30 AMRAP (1:30 REST) (28:00-46:00)
Set 1: 200M Run + AMRAP Front Squats (225/155)
Set 2: 200M Run + AMRAP Front Squats (205/145)
Set 3: 200M Run + AMRAP Front Squats (185/125)
Set 4: 200M Run + AMRAP Front Squats (155/105)
Set 5: 200M Run + AMRAP Front Squats (135/95)
Set 6: 200M Run + AMRAP Front Squats (95/65)
* Level 3: RX
* Level 2: Barbell (Start w/65-70% 1RM Front Squat and reduce weight by 5-10% each set)
* Level 1: 150M Run, Barbell (Start w/65-70% 1RM Front Squat and reduce weight by 5-10% each set)
* See workout notes below.
ACCESSORY
4.) 6:00 Alternating EMOM (49:00-55:00)
Minute 1: 5-8 Ab Roll-Outs w/Barbell (
https://www.youtube.com/watch?v=6pTAoXD2X6c
)
Minute 2: 8-12 Barbell Glute Bridge (
https://www.youtube.com/watch?v=achuJ0T3E7g
)
* Allow 2:00 to transition to Adaptation.
ADAPTATION
5.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Seated Straddle
WORKOUT NOTES
S.F.P. Notes:
Perform with an empty barbell for your first set, then add weight building to the starting weight of ESD. These drills are to help bring awareness to the different phases of the pull.
E.S.D. Notes:
Run at your 1-Mile pace so that you can maintain consistency in your running pace across all sets, even as muscular fatigue starts to set in. We want to be able to get right to our barbell,and start knocking out methodical steady reps. The weight will start on the heavier side and will gradually reduce allowing you a greater opportunity to match or best the amount of reps you got previously even with fatigue setting in.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 19, 2022
Male Clients
1
Spencer
Baker
5pm CrossFit
1 x 1 @ 265 lbs
Failed 280
2
Eric
Otero
5pm CrossFit
1 x 1 @ 255 lbs
3
Alexander
Pulido
4pm CrossFit
1 x 1 @ 247 lbs
4
Nathaniel
Jack Daniel
6pm CrossFit
1 x 1 @ 245 lbs
4
Troy
Taylor
4pm CrossFit
1 x 1 @ 245 lbs
5
Aaron
Hart
6am CrossFit
1 x 1 @ 225 lbs
Worked up to metcon weight
5
Andrés
Herrera
12pm CrossFit
1 x 1 @ 225 lbs
5
Jose
de la Campa
12pm CrossFit
1 x 1 @ 225 lbs
5
Kirkland
Seals
5pm CrossFit
1 x 1 @ 225 lbs
5
Nate
Cobb
12pm CrossFit
1 x 1 @ 225 lbs
5
Paul
Miller
4pm CrossFit
1 x 1 @ 225 lbs
From floor
5
Ryan
Figuerado
4pm CrossFit
1 x 1 @ 225 lbs
6
Chris
Christian
6pm CrossFit
1 x 1 @ 215 lbs
7
Christian
Lopez
12pm CrossFit
1 x 1 @ 185 lbs
7
Ryan
Gift
6am CrossFit
1 x 1 @ 185 lbs
2 weeks off
8
David
Hugenbruch
4pm CrossFit
1 x 1 @ 160 lbs
9
Pete
Mc Workman
6am CrossFit
1 x 1 @ 155 lbs
10
Moe
Mubarak
8am CrossFit
1 x 1 @ 154.35 lbs
11
Michael
Torre
Results For Open Gym
1 x 1 @ 145 lbs
12
Ralph
Morente
8am CrossFit
1 x 1 @ 95 lbs
13
Gary
Waldrop
5am CrossFit
1 x 1 @ 75 lbs
Female Clients
1
Priscilla
Villarreal
4pm CrossFit
1 x 1 @ 180 lbs
2
Arlina
De Lugo
5pm CrossFit
1 x 1 @ 165 lbs
2
Claudia
Chaloner
12pm CrossFit
1 x 1 @ 165 lbs
2
Jen
Carroll
Results For Open Gym
1 x 1 @ 165 lbs
3
Cierra
🌌
Results For Open Gym
1 x 1 @ 155 lbs
4
Jenny
Schafran
Results For Open Gym
1 x 1 @ 135 lbs
5
Emma
Smith
5pm CrossFit
1 x 1 @ 125 lbs
5
Lisa
Gift
6am CrossFit
1 x 1 @ 125 lbs
2 weeks off
6
Emily
Small
7am CrossFit
1 x 1 @ 115 lbs
~75%
7
Hollie
Tkac
8am CrossFit
1 x 1 @ 95 lbs
8
Elizabeth
Mele
Results For Open Gym
1 x 1 @ 90 lbs
8
Leah
Legner
7am CrossFit
1 x 1 @ 90 lbs
9
Sabrina
Tuell
7am CrossFit
1 x 1 @ 75 lbs
10
Jan
Hughes-Austin
4pm CrossFit
1 x 1 @ 70 lbs
Not Max. Felt good
11
Jill
Fader
5am CrossFit
1 x 1 @ 65 lbs
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