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Components
HSPU Skill
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
9/22 - 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):
4 (3/1)
Workout
9/22
Warm-up
1 Round:
- 1:00 ECHO Bike
- 8E Plank to Alternating Toe Touch
- 8E-Direction Tall Kneeling KB Halos (Light)
- 8E Half Kneeling KB Bottoms Up Press (Same KB)
- 8E Single Arm Russian KB Swing (Same KB)
- 8 Pushups
SKILL WORK
HSPU Skill
15 min HSPU Skill work: (Repeat of cycle from 1 month ago)
Take 15 min to practice HSPU or the variations you use during WODs
Progressions/Exercises:
- Wall Facing HS Hold
- Unassisted/Assisted Freestanding HS Hold
- Pike Handstand Push-Up (off Box)
- Pike Deficit Handstand Push-Up (off Box)
- Eccentric (:03-:05) Strict HSPU
- Strict HSPU
- Kipping HSPU
Metcon
Metcon (AMRAP - Rounds)
15:00 AMRAP:
- 9 DB bench press (60/35)
- 25 double unders
- 15/12 Calorie Ski
* Level 3: RX
* Level 2: 30 seconds of dub attempts (50/30)
* Level 1: 50 single unders, (35/20), 12/9 Calorie Ski
* Athlete Notes: Weight on bench should be completed unbroken.
Cooldown
Minute 1: :20E Rig Assisted Calf Stretch
Minute 2: :45 Twisted Lizard (R)
Minute 3: :45 Twisted Lizard (L)
Minute 4: :45 Frog Pose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 22, 2022
Male Clients
1
Connor
Miller 🍟 🍔
5am CrossFit
1 x 1
13” deficit kipping HSPU
1
Paul
Miller
4pm CrossFit
15 x 1
1 ab mat strict
2
Miguel
Ordonez
Results For Open Gym
15 x 0
Handstand holds
Female Clients
1
Patricia
Brown
5pm CrossFit
3 x 2
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