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Components
L-Sit Pull-ups
L-Sit Pull-ups
Weighted Pull-ups
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
Pullups + Hang to Overhead - CrossFit ATR Kearny Mesa
Class
(All)
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):
19 (15/4)
Workout
Pullups + Hang to Overhead
Warm-up
200m Run
5 Double Pushup Inchworms
15 Scap Pullups
15 Banded Face Pulls
15 Banded Ext. Rotation w/ Press
15 RKBS (moderate)
10 DB Rows / arm (heavy)
10 Band Pull Aparts
0:30 Chinup Grip Hanging Hollow Hold
Waiter's Walk (heavy)
0:30 Handstand "Stuff"
Strength
L-Sit Pull-ups OR Weighted Pull-ups.
L-Sit being the priority, Weighted Pull-ups if you cannot complete the L-Sit Pull-ups.
L-Sit Pull-ups (10-8-6-4-2)
L-Sit Pull-ups
Every 2 minutes, perform a set. If you cannot perform the reps unbroken, aim to complete reps within each 2-minute time frame.
L-Sit Pull-ups (10-8-6-4-2)
L-Sit Pull-ups
Every 2 minutes, perform a set. If you cannot perform the reps unbroken, aim to complete reps within each 2-minute time frame.
Weighted Pull-ups (5-5-5-5-5)
The Strict Pull-up
15 minutes
Metcon
Metcon (Time)
20-15-10-5
Pull-ups
12-9-6-3
Hang to Overhead (115/75)
Aim to start both movements for 20/12 unbroken. This should be quick!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 31, 2018
Male Clients
1
AJ!
Isabelo
6am CrossFit
1 x 10
unbroken L-adjacent pull ups
1
Andrés
Herrera
8am CrossFit
1 x 10
finished it
1
Brandon
Thorsten
4pm CrossFit
1 x 10
All 30 completed. All sets unbroken.
2
Chris
Christian
6am CrossFit
1 x 8
2
Scott
Wasowski
5pm CrossFit
1 x 8
3
Ryan
Figuerado
4pm CrossFit
1 x 6
4
Private
4pm CrossFit
1 x 5
4
Nate
Cobb
8am CrossFit
6 x 5
4
Ryan
Goderre
4pm CrossFit
1 x 5
5
Brandon
Gonzalez
5pm CrossFit
1 x 10
5
Brian
Kent
8am CrossFit
1 x 10
KNEES UP
5
Christopher
Gonzalez
8am CrossFit
1 x 10
6
Joshua
Holmes
5pm CrossFit
1 x 7
L sit double
7
Yehuda
Lurie
8am CrossFit
7 x 4
8
Bill
Curci
6pm CrossFit
1 x 0
had to do chin-up grip
Female Clients
1
Emily
Gruber
7am CrossFit
1 x 10
1 leg l sit to 25, then knees up
1
Samantha
Berenter
7am CrossFit
1 x 10
knees up
2
Wifey
(aka Chris ...
5pm CrossFit
1 x 8
3
Laura
Ringgold
4pm CrossFit
1 x 1
1 per minute, 2 reps per round
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