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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
Saturday Morn AMRAP - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (11/9)
Workout
Saturday Morn AMRAP
Warm-up
400m Run
5 Double Pushup Inchworms
30 Step Back Lunges
15 Band Pull Aparts
15 Banded Face Pulls
10 Diamond Pushups
10 Banded Low Ext. Rotations / side
15 PVC GHD Hip Extensions
10 Swings in Bottom of Ring Dip
10 Single Leg KB Deadlift / leg (light)
1:00 Couch Stretch / leg
Metcon (AMRAP - Rounds and Reps)
18 min AMRAP of:
100m Run
9 Ring Dips
7 Box Jump Overs (24/20)
5 Deadlift (225/155)
Scale so that all movements can be performed unbroken to start, with all but the ring dips being able to be performed unbroken for most rounds.
Sub for 9 Ring Dips will be 11 Diamond Pushups, or 15 Pushups if Diamond Pushups cannot be completed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 01, 2018
Male Clients
1
Arturo
Fiero
10:30am CrossFit
20 + 0
The sun burns so much
2
Ryan
Figuerado
9:30am CrossFit
10 + 0
3
Andrew
Dettelbach
9:30am CrossFit
9 + 0
ring muscle up into dips
4
Ryan
Goderre
9:30am CrossFit
8 + 10
5
Chris
Christian
9:30am CrossFit
6 + 7
6
Jet
Javelet
10:30am CrossFit
9 + 0
165lb; diamond PU
7
Tom
Brown
10:30am CrossFit
8 + 0
diamond
8
Bill
Curci
10:30am CrossFit
7 + 1
185# DL; Rx everything else
8
Private
10:30am CrossFit
7 + 1
9
Zachary
Schuessler
9:30am CrossFit
6 + 9
10
Private
10:30am CrossFit
5 + 19
Female Clients
1
Dulce
Torres
9:30am CrossFit
9 + 13
155#, diamond pushups
2
Kimberly
Colmenero
10:30am CrossFit
9 + 10
3
Wifey
(aka Chris ...
10:30am CrossFit
8 + 1
25lb lunges x 10, ring then diamond
4
Tammy
Nguyen
10:30am CrossFit
8 + 0
5
Thuong
Ton
10:30am CrossFit
7 + 100
bar pushup, 70#
6
Kait
Pollen
9:30am CrossFit
7 + 0
15 pu
7
Megan
Gibbings
10:30am CrossFit
6 + 1
105lb, reg push ups
8
Katie
Klink
9:30am CrossFit
6 + 0
#105 DL, pushups
9
Karli-Mae
Ochoa
9:30am CrossFit
5 + 7
Sub RD for Bar Dips - scaled to 6 per round Everything else Rx
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