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Components
DB Lunges
Metcon
Single-Leg GHD Hip Ex ...
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
Lunge + Bike/DU/RKBS/Pistols - 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):
52 (29/23)
Workout
Lunge + Bike/DU/RKBS/Pistols
Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.
Warm-up
0:30 Single Unders
0:30 Double Unders
0:30 Triple Unders or Crossovers
20 Banded Glute Bridges
1-minute Wall Sit
15 GHD Hip Extensions
20 Lunges / side (up/down fashion)
1:00 Calf Stretch / side
Strength
DB Lunges
10-10-10 (performed in up/down fashion, 10 on one side, then 10 on the other side)
Superset each set of 10 Lunges with 0:30 Side Plank per side
12 minutes
Metcon
Metcon (Time)
Rx:
2k Row for Time
*E3MOM (starting at 0:00):
20 Double Unders
15 RKBS (53/35)
10 KB Goblet Squats (53/35)
Rx+:
3 Mile Bike for Time
*E3MOM (starting at 0:00):
20 Double Unders
15 RKBS (71/53)
10 Pistols (5 per leg)
If you cannot perform 20 DU in 30 seconds or less, scale amount down. If you cannot perform DU at all, perform 50 Single Unders
Accessory Work
Single-Leg GHD Hip Extensions (4x6 / leg)
If you cannot perform single-leg, perform 4x20 GHD Hip Extensions
Stretching
1 minute Seated Glute Stretch / side
1 minute Calf Stretch / side
1 minute Hamstring Stretch / side
1 minute Couch Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 21, 2019
Male Clients
1
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 10 @ 141 lbs
duct tape and bitch plates
2
Adam
Gelfand
12pm CrossFit
1 x 10 @ 140 lbs
2
Andrés
Herrera
4pm CrossFit
1 x 10 @ 140 lbs
2
Brian
Kalmenson
6am CrossFit
1 x 10 @ 140 lbs
2
Nate
Cobb
12pm CrossFit
1 x 10 @ 140 lbs
2
Zachary
Schuessler
4pm CrossFit
1 x 10 @ 140 lbs
3
Marco
Quintero
7pm CrossFit
1 x 10 @ 130 lbs
Finished 140 lbs but not unbroken
3
Steven
Bui
7pm CrossFit
1 x 10 @ 130 lbs
4
Bill
Curci
4pm CrossFit
1 x 10 @ 120 lbs
4
Jake
White
6am CrossFit
1 x 10 @ 120 lbs
4
Ken
Nelson
4pm CrossFit
1 x 10 @ 120 lbs
60lb DB's
4
Ryan
Figuerado
5pm CrossFit
1 x 10 @ 120 lbs
4
Ryan
Goderre
5pm CrossFit
1 x 10 @ 120 lbs
4
Tom
Brown
6pm CrossFit
1 x 10 @ 120 lbs
5
Private
6pm CrossFit
1 x 10 @ 110 lbs
6
Private
6am CrossFit
1 x 10 @ 100 lbs
6
Chris
Christian
6am CrossFit
1 x 10 @ 100 lbs
6
Eric
Otero
5pm CrossFit
1 x 10 @ 100 lbs
6
Frank!e
Armas
12pm CrossFit
1 x 10 @ 100 lbs
6
Jason
Pierson
12pm CrossFit
1 x 10 @ 100 lbs
6
Ron
Kao
12pm CrossFit
1 x 10 @ 100 lbs
6
Tyler
Eickmann
8am CrossFit
1 x 10 @ 100 lbs
7
Brad
Damon
6am CrossFit
1 x 10 @ 90 lbs
8
Michael
Liu
6pm CrossFit
1 x 10 @ 80 lbs
8
Michael
SYLLIAASEN
6pm CrossFit
1 x 10 @ 80 lbs
9
Fernando
Flores
6am CrossFit
1 x 10 @ 60 lbs
9
Lenny
T
7pm CrossFit
1 x 10 @ 60 lbs
10
Marcus
Alexander
7am CrossFit
1 x 10 @ 25 lbs
11
Mel
Nutter
6pm CrossFit
1 x 10 @ 15 lbs
Female Clients
1
Heather
Spears
12pm CrossFit
1 x 10 @ 110 lbs
1
Kim
McGrath
12pm CrossFit
1 x 10 @ 110 lbs
2
ashley
green
6pm CrossFit
1 x 10 @ 100 lbs
2
Genesis
Dejesus
7pm CrossFit
1 x 10 @ 100 lbs
50 each arm
2
Laura
Ringgold
12pm CrossFit
1 x 10 @ 100 lbs
50/hand
3
kasey
stark
5pm CrossFit
1 x 10 @ 80 lbs
40 ea hand
3
Lisa
Gift
5pm CrossFit
1 x 10 @ 80 lbs
40/hand, could have went heavier
3
Maria
Mercado
6pm CrossFit
1 x 10 @ 80 lbs
40 each
3
Wifey
(aka Chris ...
6pm CrossFit
1 x 10 @ 80 lbs
40lb per arm
4
Gracie
Laciste
4pm CrossFit
1 x 10 @ 70 lbs
25-30-35#
4
Gretchen
Otero
5pm CrossFit
1 x 10 @ 70 lbs
35 per hand
4
Janis
Green
7am CrossFit
1 x 10 @ 70 lbs
4
Lindsey
Hempy
6am CrossFit
1 x 10 @ 70 lbs
35 lb db
4
Megan
Gibbings
5pm CrossFit
1 x 10 @ 70 lbs
35lb
4
Melissa
Gomez
12pm CrossFit
1 x 10 @ 70 lbs
5
Donica
Ryder ⛵️
6am CrossFit
1 x 10 @ 60 lbs
6
Laura
Vielmo
6pm CrossFit
3 x 10 @ 57.33 lbs
Good mornings replace DB lunges. Metcon 4 cal ski (replace double...
7
Alissa
Cobb
6am CrossFit
1 x 10 @ 50 lbs
7
April
Hernandez
8am CrossFit
1 x 10 @ 50 lbs
8
Kelly
Hill
6am CrossFit
1 x 10 @ 35 lbs
9
Karli-Mae
Ochoa
7am CrossFit
1 x 10 @ 30 lbs
10
Kaitlin
Woods
6pm CrossFit
1 x 10 @ 10 lbs
11
Vienna
Kaiser
8am CrossFit
1 x 10 @ 0 lbs
step ups
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