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Components
Front Squat
Wall Ball Fran
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
Important Skill Development Day - 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):
46 (24/22)
Workout
Important Skill Development Day
Warm-up
Barbell Warm-up (No Measure)
(10 Minute CAP)
2 Rounds:
20 Banded Lateral Steps (bands on ankles)
10 Banded Squats (bands on knees)
10 Banded Glute Bridges w/ pause at top (bands on knees)
10 Cossack Squats
:20 Hanging L-Hold
5 PVC Passes
At the 10 minute mark, we will gather at the TV for todays WOD breakdown.
Skill Development
We will be spending a lot of time on Front Squat technique today!
In depth breakdown of the Front Squat. Proper front rack position, bracing, mobility requirements, proper movement pattern.
Strength
Front Squat (15 Minutes to a heavy Single)
Metcon
Wall Ball Fran (Time)
21-15-9
Wall Balls (20/14)
Pullups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 07, 2021
Male Clients
1
Dre
Flores
5pm CrossFit
1 x 1 @ 350 lbs
2
Connor
Miller 🍟 🍔
4pm CrossFit
1 x 1 @ 325 lbs
Failed 335
3
Laith
Quntar
5pm CrossFit
1 x 1 @ 310 lbs
4
Nate
Cobb
12pm CrossFit
1 x 1 @ 300 lbs
5
Adam
Gelfand
12pm CrossFit
1 x 1 @ 281 lbs
6
Ryan
Keith
12pm CrossFit
1 x 1 @ 280 lbs
🇨🇦
7
Brian
Kalmenson
5pm CrossFit
1 x 1 @ 265 lbs
6am
8
AJ!
Isabelo
6am CrossFit
1 x 1 @ 255 lbs
8
Pat
Paszt
5pm CrossFit
1 x 1 @ 255 lbs
8
Paul
Miller
4pm CrossFit
1 x 1 @ 255 lbs
8
Spencer
Baker
5pm CrossFit
1 x 1 @ 255 lbs
Felt light
9
Mike
Tighe
6am CrossFit
1 x 1 @ 250 lbs
10
Eric
Otero
4pm CrossFit
1 x 1 @ 245 lbs
11
Nathaniel
Jack Daniel
6pm CrossFit
1 x 1 @ 235 lbs
12
Chris
Christian
6am CrossFit
1 x 1 @ 210 lbs
13
Ryan
Gift
6am CrossFit
1 x 1 @ 205 lbs
14
Anthony
Megliola
6am CrossFit
1 x 1 @ 165 lbs
14
Geoffrey
Stevens
4pm CrossFit
1 x 1 @ 165 lbs
14
Pete
Mc Workman
6am CrossFit
1 x 1 @ 165 lbs
15
Anthony
Megliola
6am CrossFit
1 x 1 @ 155 lbs
16
Sohit
Gulati
4pm CrossFit
1 x 1 @ 145 lbs
17
David
Callahan
7pm CrossFit
1 x 1 @ 135 lbs
145, but not low enough
18
Miguel
Parra
12pm CrossFit
1 x 1 @ 115 lbs
19
Andrey
Agiy
12pm CrossFit
1 x 1 @ 105 lbs
Female Clients
1
Amanda
Carson
12pm CrossFit
1 x 1 @ 205 lbs
1
Private
4pm CrossFit
1 x 1 @ 205 lbs
2
Lindsey
Hempy
7am CrossFit
1 x 1 @ 190 lbs
3
Priscilla
Villarreal
5pm CrossFit
1 x 1 @ 185 lbs
Can go heavier
4
Claudia
Chaloner
4pm CrossFit
1 x 1 @ 175 lbs
13 wks PP
4
Lisa
Gift
5pm CrossFit
1 x 1 @ 175 lbs
5
Janis
Green
8am CrossFit
1 x 1 @ 165 lbs
5
Steph
Jarosz
8am CrossFit
1 x 1 @ 165 lbs
failed 175 three times 😮💨😤
6
Jenny
Hart
7am CrossFit
1 x 1 @ 147 lbs
Ran out of time
7
Alissa
Cobb
7am CrossFit
1 x 1 @ 145 lbs
7
Emily
Small
7am CrossFit
1 x 1 @ 145 lbs
7
Kym
Janke
4pm CrossFit
1 x 1 @ 145 lbs
8
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 137 lbs
9
Betsy
Gelfand
5pm CrossFit
1 x 1 @ 135 lbs
9
Brenna
Jarrells
6am CrossFit
1 x 1 @ 135 lbs
9
Karli-Mae
Ochoa
7pm CrossFit
1 x 1 @ 135 lbs
9
Vienna
Kaiser
8am CrossFit
1 x 1 @ 135 lbs
Went Light - Achilles
10
Private
5pm CrossFit
1 x 1 @ 130 lbs
11
Theresa
Brinsa
4pm CrossFit
1 x 1 @ 115 lbs
12
Becca
Chang
6pm CrossFit
1 x 1 @ 110 lbs
13
Yaili
Dominguez ...
6pm CrossFit
1 x 1 @ 105 lbs
14
Kaylyn
Gettinger
5pm CrossFit
1 x 1 @ 89 lbs
Tried 95
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