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Components
Weighted Step-ups
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
Step up + Wall Ball/Power Clean/Burpees - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
47 (22/25)
Workout
Step up + Wall Ball/Power Clean/Burpees
Warm-up
Bear Crawl
Reverse Bear Crawl
5 Double Pushup Inchworms
10 GHD Hip Extensions
10 Banded Ext. Rotations w/ Press
1:00 Front Plank
0:30 Chin-up Grip Hanging Hollow Hold
25 Wall Balls (20/14 to 11/10 ft.)
Strength
Weighted Step-ups (5-5-5, then 2x5 per leg)
Weighted Step-ups
15 minutes
Perform all 5 reps on one leg before moving on to the other. Start on your weaker leg.
Box Should be set so your knee is just higher than hip height.
Metcon
Metcon (AMRAP - Reps)
100 Wall Balls (20/14 to 10/9 ft.)
immediately into
1-2-3-4-5...
Power Cleans (135/95)
Burpees over Bar
10 minute timecap
Rx+ 11/10ft Wall Balls
165/115 Power Cleans
Score is the number of reps accomplished of 1-2-3-4... If you do not get to Power Cleans/Burpees, your score is zero.
Scale Wall Balls to a means of insuring 25 unbroken reps to start.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 14, 2018
Male Clients
1
Denver
Guess
4pm CrossFit
3 x 5 @ 165 lbs
2
Private
4pm CrossFit
2 x 5 @ 155 lbs
3
Jaimeson
Pollen
6pm CrossFit
3 x 5 @ 135 lbs
3
Private
6pm CrossFit
2 x 5 @ 135 lbs
4
Lenny
T
5pm CrossFit
2 x 5 @ 130 lbs
5
Ryan
Figuerado
5pm CrossFit
3 x 5 @ 125 lbs
5
Josh
Kwon
6am CrossFit
2 x 5 @ 125 lbs
6
Nate
Cobb
8am CrossFit
2 x 5 @ 120 lbs
7
Adam
Gelfand
12pm CrossFit
2 x 5 @ 115 lbs
7
Craig
Kreinest
12pm CrossFit
2 x 5 @ 115 lbs
7
Jim
Pinkerton
6am CrossFit
2 x 5 @ 115 lbs
7
Jim
Sirovy
6am CrossFit
2 x 5 @ 115 lbs
7
Travis
Felderhoff
4pm CrossFit
2 x 5 @ 115 lbs
65-85-105-115-115 24" Box
7
Zach
Jones
12pm CrossFit
2 x 5 @ 115 lbs
Felt very good. Add weight next time.
8
Eric
Macpherson
7am CrossFit
3 x 5 @ 105 lbs
8
Moyzes
Dias
12pm CrossFit
2 x 5 @ 105 lbs
9
Brian
Phan
12pm CrossFit
2 x 5 @ 95 lbs
9
Fabricio
🦍
12pm CrossFit
2 x 5 @ 95 lbs
9
Jet
Javelet
6am CrossFit
2 x 5 @ 95 lbs
9
Ken
Nelson
4pm CrossFit
2 x 5 @ 95 lbs
legs shot from rowing.
10
Yehuda
Lurie
8am CrossFit
2 x 5 @ 90 lbs
11
Brandon
Gonzalez
4pm CrossFit
2 x 5 @ 75 lbs
Female Clients
1
Alicia
Dolan
6am CrossFit
2 x 5 @ 115 lbs
2
Private
6pm CrossFit
2 x 5 @ 110 lbs
3
Patrisha
Wilson
6am CrossFit
3 x 5 @ 105 lbs
3
Kim
McGrath
4pm CrossFit
2 x 5 @ 105 lbs
4
Laura
Ringgold
8am CrossFit
3 x 5 @ 95 lbs
4
Sarah
Ross
6am CrossFit
3 x 5 @ 95 lbs
4
Danielle
Barragan
4pm CrossFit
2 x 5 @ 95 lbs
4
Gracie
Laciste
4pm CrossFit
2 x 5 @ 95 lbs
easing into it
5
Karli-Mae
Ochoa
6am CrossFit
2 x 5 @ 85 lbs
5
kasey
stark
5pm CrossFit
2 x 5 @ 85 lbs
5
Kelly
Hill
6pm CrossFit
2 x 5 @ 85 lbs
6
Alissa
Cobb
6am CrossFit
2 x 5 @ 75 lbs
6
Jaclyn
Morbitzer
12pm CrossFit
2 x 5 @ 75 lbs
6
Mandie
Lynn
12pm CrossFit
2 x 5 @ 75 lbs
6
Sarah
Calvert
8am CrossFit
2 x 5 @ 75 lbs
7
Kait
Pollen
6pm CrossFit
3 x 5 @ 70 lbs
7
Wifey
(aka Chris ...
6pm CrossFit
2 x 5 @ 70 lbs
8
Beth
Gray
6pm CrossFit
2 x 5 @ 65 lbs
8
Janis
Green
7am CrossFit
2 x 5 @ 65 lbs
tight back
8
Libby
Lefanowicz
5pm CrossFit
2 x 5 @ 65 lbs
8
Rowena
Sinclair
12pm CrossFit
2 x 5 @ 65 lbs
did 2 timeas
8
Samantha
Berenter
6am CrossFit
2 x 5 @ 65 lbs
20" box, tooooo high
9
Chelsie
Coughlin
8am CrossFit
2 x 5 @ 50 lbs
10
Thuong
Ton
6am CrossFit
2 x 5 @ 30 lbs
11
Kym
Janke
4pm CrossFit
1 x 5 @ 85 lbs
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