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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
Saturday - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (7/3)
Workout
Saturday
Warm-up
(0:00-15:00)
1 Round: (Partners Switch between Bike/Ski)
- 1:00 ECHO Bike
- 1:00 Ski
- 1:00 Alternating High Fives in Plank w/Partner
Then, perform 3 Rounds of the following:
- 8E Single Arm Half Kneeling KB Bottoms Up Press
- 8 Supine KB Pullover w/:03 Eccentric
- 8 KB Goblet Squats w/:03 Eccentric
* With the remaining time, brief the conditioning piece and allow athletes a water/bathroom break to prepare.
Metcon
Metcon (Time)
For Time (w/Partner) (15:00-50:00)
350/280 Calorie ECHO Bike
Partner 1:
- ECHO Bike
Partner 2: Completes the following
- 15 Hand Release Push-Ups
- 13 American KB Swings (70/53)
- 11 Pull-Ups
- 9 KB Goblet Squats (70/53)
* Goal: <27:00, Cap: 35:00
* Level 3: RX
* Level 2: 320/250 Calories, KB (53/35)
* Level 1: 290/220 Calories, KB (35/26), Band Assisted Push-Ups/Pull-Ups
* Athlete Notes: Move at a moderate pace on the bike knowing this is a longer piece and highly aerobic. You will want to start off a little conservative on the bike and/or transitions between movements so you can maintain a sense of consistency as you get deeper into this piece.
ADAPTATION
(54:00-60:00)
Minute 1+4: :45 Lizard (R)
Minute 2+5: :45 Lizard (L)
Minute 3+6: :45 Cat/Cow Transitions
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 17, 2022
Male Clients
1
Spencer
Baker
10:30am CrossFit
29:32
Partnered w my guy Olivier
2
Troy
Taylor
Results For Open Gym
30:22
350 cal on assault bike with Leah
3
John
Hibbard
9:30am CrossFit
31:07
4
Eric
Otero
9:30am CrossFit
33:37
315 echo with G
5
Bill
Curci
9:30am CrossFit
34:00
350 cals air bike ; 53 lb kb
6
Ryan
Figuerado
9:30am CrossFit
34:31
175 cals solo
7
George
M
9:30am CrossFit
35:00
276 Cals (Betsy did most the work)
Female Clients
1
Cynthia Flavia
Belman
9:30am CrossFit
30:00
2
Leah
Legner
9:30am CrossFit
30:56
350 cal ass bike, 35 lb, bands
3
Katie
Klink
9:30am CrossFit
34:50
250 cals #26 KB, banded PU Buddy was Jennifer
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