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Components
Deadlift
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
Deadlift + HSPU - 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):
54 (29/25)
Workout
Deadlift + HSPU
Warm-up
400m Run
20 Step Back Lunges
10 Walking Toe Touches
15 GHD Hip Extensions
10 Banded Face Pulls
10 Banded Glute Bridges
10 Wipers
10 Scorpions
15 Cobras (5/2.5)
10 Single Leg KB Deadlifts (light)
1:00 Couch Stretch / leg
1:00 Handstand "Stuff"
Strength
Deadlift (5-5-3-3-3)
15 minutes
Metcon
Metcon (Time)
10 Deadlifts (275/185)
15 HSPU
20 Deadlifts (225/155)
15 HSPU
30 Deadlifts (185/125)
15 HSPU
40 Deadlifts (135/95)
15 HSPU
15 minute timecap
Scale so that you can star the 10 deadlifts and 15 hspu unbroken. Ramp down in weight from the first set accordingly.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 12, 2018
Male Clients
1
Kai
Lucena
4pm CrossFit
1 x 3 @ 465 lbs
2
Henry
Cobb
4pm CrossFit
1 x 3 @ 447 lbs
3
Adam
Gelfand
12pm CrossFit
1 x 3 @ 405 lbs
430 *1
4
Brad
Damon
6am CrossFit
1 x 3 @ 370 lbs
5
Sean
Ryan
12pm CrossFit
1 x 3 @ 365 lbs
6
Jim
Pinkerton
6am CrossFit
1 x 3 @ 355 lbs
6
Nate
Cobb
8am CrossFit
1 x 3 @ 355 lbs
6
Ramon
Ulloa
4pm CrossFit
1 x 3 @ 355 lbs
7
Private
5pm CrossFit
1 x 3 @ 325 lbs
7
Ryan
Figuerado
7pm CrossFit
1 x 3 @ 325 lbs
7
Ulrick
Matsunaga
6pm CrossFit
1 x 3 @ 325 lbs
8
Jaimeson
Pollen
6pm CrossFit
1 x 3 @ 317 lbs
9
Brandon
Thorsten
4pm CrossFit
1 x 3 @ 315 lbs
Moving slow and feeling a bit tired
9
Eric
Macpherson
4pm CrossFit
1 x 3 @ 315 lbs
hit 335 once could not repeat safely
10
Fabricio
🦍
7pm CrossFit
1 x 3 @ 305 lbs
belt and mixed grip
10
Kevin
Baker
7pm CrossFit
1 x 3 @ 305 lbs
10
Scott
Wasowski
5pm CrossFit
1 x 3 @ 305 lbs
11
Ken
Nelson
4pm CrossFit
1 x 3 @ 295 lbs
ran out of time to go higher
11
Ryan
Holcombe
6pm CrossFit
1 x 3 @ 295 lbs
12
Jesse
Ramirez
12pm CrossFit
1 x 3 @ 275 lbs
12
Ryan
Goderre
5pm CrossFit
1 x 3 @ 275 lbs
12
Yehuda
Lurie
8am CrossFit
1 x 3 @ 275 lbs
12
Zach
Jones
12pm CrossFit
1 x 3 @ 275 lbs
learned mechanics
13
Bill
Curci
6pm CrossFit
1 x 3 @ 255 lbs
13
Brandon
Gonzalez
4pm CrossFit
1 x 3 @ 255 lbs
13
Josh
Kwon
6pm CrossFit
1 x 3 @ 255 lbs
14
Samer
Mansour
6pm CrossFit
1 x 3 @ 210 lbs
15
William
Rico
12pm CrossFit
1 x 3 @ 205 lbs
16
Oscar
Ramirez-Garcia
8am CrossFit
1 x 1 @ 510 lbs
Female Clients
1
Kate
Kent
8am CrossFit
1 x 3 @ 235 lbs
1
Maria
Mercado
6pm CrossFit
1 x 3 @ 235 lbs
2
Alicia
Dolan
6am CrossFit
1 x 3 @ 230 lbs
3
Jaclyn
Morbitzer
12pm CrossFit
1 x 3 @ 225 lbs
3
Kait
Pollen
6pm CrossFit
1 x 3 @ 225 lbs
3
Kym
Janke
4pm CrossFit
1 x 3 @ 225 lbs
struggled with the first pull and then second two were ok
4
Private
6pm CrossFit
1 x 3 @ 220 lbs
5
Janis
Green
7am CrossFit
1 x 3 @ 215 lbs
5
Karli-Mae
Ochoa
6am CrossFit
1 x 3 @ 215 lbs
5
Samantha
Berenter
6am CrossFit
1 x 3 @ 215 lbs
5
Sarah
Ross
6am CrossFit
1 x 3 @ 215 lbs
6
Laura
Ringgold
12pm CrossFit
1 x 3 @ 205 lbs
6
Leigh
Bryant
6am CrossFit
1 x 3 @ 205 lbs
7
Lindsey
Hempy
6am CrossFit
1 x 3 @ 200 lbs
7
Lori
Pope
7am CrossFit
1 x 3 @ 200 lbs
8
Heather
Dunn
4pm CrossFit
1 x 3 @ 185 lbs
8
Patti
Gerckens
8am CrossFit
1 x 3 @ 185 lbs
8
Vienna
Kaiser
8am CrossFit
1 x 3 @ 185 lbs
9
Danielle
Barragan
4pm CrossFit
1 x 3 @ 175 lbs
9
Theresa
Brinsa
4pm CrossFit
1 x 3 @ 175 lbs
10
Alissa
Cobb
8am CrossFit
1 x 3 @ 165 lbs
10
Manda
Serna
4pm CrossFit
1 x 3 @ 165 lbs
11
April
Gossett
8am CrossFit
1 x 3 @ 140 lbs
12
Chelsie
Coughlin
8am CrossFit
1 x 3 @ 135 lbs
13
kasey
stark
7pm CrossFit
1 x 3 @ 115 lbs
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