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Components
Front Squat
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
**Heavy 5 Week** - CrossFit ATR Kearny Mesa
Class
(All)
Megan Trezza:
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
**Heavy 5 Week**
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.
Strength
Front Squat ((25 Minutes) 5 x 5 @ the same load )
Over 8-10 Minutes, build to 75-85% of your 1 RM Front Squat. Then, Complete 5 x 5 at the same load.
Every Minute On The Minute
Metcon (AMRAP - Rounds)
EMOM x 15:
Minutes 1: 15 Hanging Knee Raises
Minutes 2: 10 Box Jumps (20")
Minutes 3: 5 Power Snatches (45-50lbs)
(Repeat for 5 Rounds)
Score is rounds completed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 13, 2021
Male Clients
Female Clients
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