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Components
1 Squat Clean + 2 S2O ...
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
Barbell EMOM + Conditioning - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
12pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (14/10)
Workout
Barbell EMOM + Conditioning
Warm-up
Run 800
Banded Monster Walk + Lat Steps (50’ each direction)
2x:
Side Plank (:30 Per side)
20 Banded Glute Bridges
10 Wipers
10 Scorpions
20 Cobras (2.5lbs)
1 Squat Clean + 2 S2OH + 3 Back Squats (Every 90 seconds x 6 )
Every 90 Seconds (x 6) building in weight each round
Use this time to work on Barbell Cycling and efficiency vs building to a very heavy load.
The barbell should cycle smoothly from one movement to the next.
Metcon (Calories)
4 Rounds of: (3:00 on | 1:00 rest)
20 Wall Balls (20/14)(11/10)
15/10 Cal Assault Bike
With Remaining time AMRAP Calories on the Rower.
Tracking total calories on Rower over all 4 Rounds
Rx+ 30/20lb Wall Balls
Mobility
:90 Per Side:
Couch Stretch
Pigeon Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 27, 2018
Male Clients
1
Private
6am CrossFit
1 x 1 @ 185 lbs
1
Jim
Pinkerton
6am CrossFit
1 x 1 @ 185 lbs
2
Adam
Gelfand
12pm CrossFit
1 x 1 @ 165 lbs
3
Chris
Christian
6am CrossFit
1 x 1 @ 155 lbs
4
Andrés
Herrera
5pm CrossFit
1 x 1 @ 145 lbs
5
Brad
Damon
6am CrossFit
1 x 1 @ 135 lbs
5
Moyzes
Dias
5pm CrossFit
1 x 1 @ 135 lbs
6
Fabricio
🦍
12pm CrossFit
1 x 1 @ 125 lbs
6
Lenny
T
5pm CrossFit
1 x 1 @ 125 lbs
10 seconds
6
Robby
Tabellija
12pm CrossFit
1 x 1 @ 125 lbs
7
Jet
Javelet
6am CrossFit
1 x 1 @ 115 lbs
8
Brandon
Gonzalez
5pm CrossFit
1 x 1 @ 110 lbs
9
Sean
Ryan
6am CrossFit
1 x 1 @ 95 lbs
10
Chad
Baker
12pm CrossFit
1 x 1 @ 75 lbs
felt great on my shoulder
Female Clients
1
Corinne
Ingham
5pm CrossFit
1 x 1 @ 132 lbs
2
Rachael
Storm
5pm CrossFit
1 x 1 @ 120 lbs
rough on last round
3
Emily
Gruber
6am CrossFit
1 x 1 @ 100 lbs
4
kasey
stark
12pm CrossFit
1 x 1 @ 95 lbs
4
Taylor
Hempy
6am CrossFit
1 x 1 @ 95 lbs
5
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 80 lbs
6
Genesis
Dejesus
12pm CrossFit
1 x 1 @ 75 lbs
7
Chelsie
Coughlin
12pm CrossFit
1 x 1 @ 70 lbs
8
Libby
Lefanowicz
5pm CrossFit
1 x 1 @ 55 lbs
9
Thuong
Ton
6am CrossFit
1 x 1 @ 50 lbs
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