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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
Thursday - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
5am CrossFit
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (4/1)
Workout
Thursday
Warm-up
General: 1 Round
1:30 Ski/Row
- 15E Dead Bug
- 15 Scapular Pull-Ups (Controlled)
- 15 Band Pull Apart
Standing Shoulder Internal/External Rotation
3-Direction Lunge (Forward, Lateral, Reverse)
Standing Shoulder Internal/External Rotation
- 15 Band Pull Apart (Overhead)
- 15 Scapular Pull-Up Plus
- 15E Deadbug
- 1:30 Row/Ski
Skill Development
Kipping Progressions
- Kip Swings (Compact)
- Kipping Pull-Up (Building Drill)
- Kipping Pull-Up (Half Pause Drill)
- Kipping Pull-Up (Pause Drill)
Metcon
Metcon (6 Rounds for time)
6 Sets: 3:30 AMRAP (REST 1:30)
- 30/24 Calorie Ski
30 Alternating Jumping Lunges (R1/L2)
- AMRAP Hold
Odd Sets: L-Hang from Pull-Up Bar
Even Sets: Farmer Hold w/KBs (70/53)
Scaling Options:
- 24/18 Calorie Ski, 15E Split Squats, Bent Knee OR Dead hang, KB Farmer Hold (53/35)
WORKOUT NOTES
Skill Notes:
- Take athletes through a series of kipping progressions starting with achieving solid control through arch/hollow positions on the pull-up bar. From there, allow athletes to increase their ROM only if showing a high level of control. Athletes can then advance to performing standard kipping pull-ups. NO athlete is too advanced to work on positional drills performing standard kipping pull-ups. It not only gets advanced athletes to revisit the basics, but can also help develop a higher level of body control, positional awareness, and creates an environment to work on improving grip endurance if performing higher repetition sets. Watch the video links attached to help guide your athletes through this skill portion. If athletes are advanced, and after taking time for instruction, encourage them to perform a 5:00 EMOM of 5-6 Kipping Pull-Up Pause Reps w/:02 Hold at the top. Take an additional 5:00 to brief athletes on the conditioning work for the day.
Metcon Notes:
- Ski Calories should be a number where athletes would be finishing <2:00. This will allow athletes to get right on the jumping lunges and perform these in <:40. With time to transition, athletes will have approximately :30+ to complete a MAX EFFORT Hold. Encourage athletes to hang on until the time cap, BUT if they need to drop and shake out their arms, get them right back on to their hold as quickly as possible until the working timer expires.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 08, 2022
Male Clients
1
Ryan
Figuerado
4pm CrossFit
4:37
2
Michael
Torre
7am CrossFit
0:44
30,30,26,26,26cal. Rx lunges
3
Chad
Baker
5am CrossFit
3:45
only did 24 Cals on the ski
4
Don
Couch
8am CrossFit
5:19
62# KB Hollow hold 24 cal ski erg 15 air squats
Female Clients
1
Hollie
Tkac
Results For Open Gym
1:17
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