Show Workout in Full Screen
Auto Scroll Page
Components
Bench Press
FITNESS TEST 6
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
FINTESS TEST 5, 6 - 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):
68 (44/24)
Workout
FINTESS TEST 5, 6
STEADY
1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Hamstring/Calf
- Side Lying Thoracic Windmill: 2 X 8E
- Single Leg Stand: 2 X :30E (Eyes closed if possible)
READY
1.) 2 Rounds (0:00-22:00)
- 200M Run (2nd Round: 1:00 Ski OR Have 2 Groups Switch)
- 12 Cuban Press w/Change Plates
- 12 Bent Over Reverse Fly w/Change Plates
- 12 Bent Over Row w/Change Plates (:01 Pause on each rep)
- 8E Deadbug w/Change Plates
- 8E Single Leg Inverted Toe Touch
- :15E Single Leg Lateral Line Hops
* With the remaining time, brief S.F.P, demo movement, and allow athletes time to build in weight so that they could potentially lift 10-12 reps with OR around 60% of their 1RM.
S.F.P.
Bench Press (5RM Bench Press)
Bench Press
2.) FITNESS TEST 5: Bench Press: 5RM Bench Press (22:00-37:00)
Every 2:30 for 6 Sets (15:00):
- 5 Bench Press w/70%+ (Building)
* See workout notes below.
* Allow athletes 6:00 to break down barbells and transition to E.S.D.
E.S.D.
FITNESS TEST 6 (Time)
For Time: (43:00-53:00)
- 500M Ski
- 400M Run
- 150 Double Unders
* Goal: <7:00, Time Cap: 10:00
* Level 3: RX
* Level 2: 75 Double Unders
* Level 1: Single Unders
* See workout notes below.
* Allow 4:00 for athletes to gather for adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :45 Down/Up Dog Transitions
WORKOUT NOTES
S.F.P. Notes:
This is FITNESS TEST 5. Athletes have 15:00 to establish a 5RM Bench Press. After athletes have built up to 60%, they will perform 5 reps every 2:30 looking to increase the load on the bar 5-7% every set in an effort to establish a 5RM Bench Press. Have athletes use a spotter, where half the class can bench at the top of every interval, then those who went first can spot those following in the second heat.
E.S.D. Notes:
This is a pretty quick one where we are testing our aerobic power over a shorter time domain as well as our ability to perform what could be considered a larger set of double unders under fatigue. How fast can you go and not blow up on the double unders?
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 24, 2022
Male Clients
1
Lev
Grinman
4pm CrossFit
1 x 5 @ 275 lbs
1
Ramon
Ulloa
5pm CrossFit
1 x 5 @ 275 lbs
2
Brandon
Thorsten
4pm CrossFit
1 x 5 @ 245 lbs
275x1
3
Ruben
Hernandez
4pm CrossFit
1 x 5 @ 240 lbs
Too tired. Old 5rm 255.
4
Connor
Miller 🍟 🍔
5pm CrossFit
1 x 5 @ 235 lbs
Boobs are tender
4
Eric
Cisneros
5am CrossFit
1 x 5 @ 235 lbs
5
Miguel
Ordonez
4pm CrossFit
6 x 5 @ 215 lbs
1. 205 2. 205 3.210 3.215 5.225x3 6.205x5
5
Konstantin
Zagustin
6pm CrossFit
1 x 5 @ 215 lbs
5
Mike
Tighe
4pm CrossFit
1 x 5 @ 215 lbs
5
Olivier
Derei
6pm CrossFit
1 x 5 @ 215 lbs
missed 225
5
Spencer
Baker
5pm CrossFit
1 x 5 @ 215 lbs
Failed the fifth rep at 220
6
Gino
Bacani
Results For Open Gym
1 x 5 @ 210 lbs
Failed 225
7
Jeremy
Jeffries
6am CrossFit
1 x 5 @ 205 lbs
1RM hit at 225
7
John
Hibbard
5am CrossFit
1 x 5 @ 205 lbs
Had light help on last rep
7
Ryan
Goderre
7am CrossFit
1 x 5 @ 205 lbs
8
Private
6am CrossFit
1 x 5 @ 195 lbs
8
Eric
Otero
4pm CrossFit
1 x 5 @ 195 lbs
3 @ 200
8
Kirkland
Seals
6am CrossFit
1 x 5 @ 195 lbs
9
Josh
Corrie
8am CrossFit
1 x 5 @ 190 lbs
10
Adam
Gelfand
12pm CrossFit
1 x 5 @ 185 lbs
10
Chris
Christian
6am CrossFit
1 x 5 @ 185 lbs
10
Dan
Chavez
12pm CrossFit
1 x 5 @ 185 lbs
10
Laith
Quntar
5pm CrossFit
1 x 5 @ 185 lbs
200x4, 195x3
10
Ryan
Figuerado
Results For Open Gym
1 x 5 @ 185 lbs
125-185
11
Ryan
Holcombe
6pm CrossFit
1 x 5 @ 180 lbs
12
Paul
Miller
4pm CrossFit
1 x 5 @ 177 lbs
13
Alexander
Pulido
4pm CrossFit
1 x 5 @ 175 lbs
14
Bill
Curci
4pm CrossFit
1 x 5 @ 170 lbs
Failed on 175
15
Emilio
Lee
5pm CrossFit
1 x 5 @ 165 lbs
65 lbs each side
15
Omar
Juarez
12pm CrossFit
1 x 5 @ 165 lbs
16
Miguel
Parra
12pm CrossFit
1 x 5 @ 160 lbs
17
Don
Couch
12pm CrossFit
1 x 5 @ 155 lbs
95 105 115 135 145 155
18
Josh
Tadlock
12pm CrossFit
1 x 5 @ 152.5 lbs
19
Anthony
Megliola
5am CrossFit
1 x 5 @ 150 lbs
115,125,135,140,145,150
19
Nathaniel
Jack Daniel
6pm CrossFit
1 x 5 @ 150 lbs
20
Joel
Briggs
7am CrossFit
1 x 5 @ 147 lbs
21
Michael
Torre
7am CrossFit
3 x 5 @ 145 lbs
Rest of the seys were power weight
21
Fausto
Muñoz
4pm CrossFit
1 x 5 @ 145 lbs
22
Ryan
Gift
6am CrossFit
1 x 5 @ 140 lbs
23
Sai Charan
Vallarapu
6pm CrossFit
6 x 5 @ 135 lbs
23
Steve
Sadler
5pm CrossFit
6 x 5 @ 135 lbs
5 @ 135 lbs 5 @ 145 lbs 5 @ 155 lbs 5 @ 165 lbs 3 @ 175 lbs 0 @ 1...
24
David
Hugenbruch
4pm CrossFit
1 x 5 @ 125 lbs
95, 105, 115, 125, 135 (x3), 130 (x3)
24
Moe
Mubarak
8am CrossFit
1 x 5 @ 125 lbs
25
Pete
Mc Workman
6am CrossFit
1 x 4 @ 150 lbs
Female Clients
1
Patrisha
Wilson
6am CrossFit
1 x 5 @ 135 lbs
140# attempted
2
Lindsey
Hempy
6am CrossFit
1 x 5 @ 118 lbs
3
Kym
Janke
4pm CrossFit
1 x 5 @ 115 lbs
4
Betsy
Gelfand
5am CrossFit
1 x 5 @ 105 lbs
4
Gretchen
Otero
7am CrossFit
1 x 5 @ 105 lbs
Didn’t complete 111
5
Rachael
Hoffman
4pm CrossFit
1 x 5 @ 103 lbs
6
Arlina
De Lugo
5pm CrossFit
1 x 5 @ 100 lbs
6
Erin
Kerchner
6pm CrossFit
1 x 5 @ 100 lbs
Failed on rep 3 at 105
6
Lisa
Gift
5pm CrossFit
1 x 5 @ 100 lbs
7
Steph
Jarosz
12pm CrossFit
1 x 5 @ 98 lbs
8
Emma
Smith
5pm CrossFit
1 x 5 @ 95 lbs
8
Private
5pm CrossFit
1 x 5 @ 95 lbs
9
Hollie
Tkac
7am CrossFit
1 x 5 @ 90 lbs
Could have done more
10
Diana
Ramos
6pm CrossFit
1 x 5 @ 85 lbs
10
Julianna
Chen
6pm CrossFit
1 x 5 @ 85 lbs
10
Samantha
Evans
5pm CrossFit
1 x 5 @ 85 lbs
10
Vienna
Kaiser
8am CrossFit
1 x 5 @ 85 lbs
1x4 = 87
11
Cynthia Flavia
Belman
5pm CrossFit
1 x 5 @ 75 lbs
11
Phoebe
Seaver
7am CrossFit
1 x 5 @ 75 lbs
11
Thuong
Ton
7am CrossFit
1 x 5 @ 75 lbs
12
Elizabeth
Mele
Results For Open Gym
1 x 5 @ 72 lbs
13
Jill
Fader
7am CrossFit
1 x 5 @ 70 lbs
14
Kaylyn
Gettinger
6pm CrossFit
4 x 4 @ 90 lbs
14
Moriah
Gomez
6am CrossFit
1 x 4 @ 90 lbs
Max
Loading...
Powered By Wodify