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Components
DB Bench Press
Metcon
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
"Feel My Muscles" Friday! - 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):
41 (20/21)
Workout
"Feel My Muscles" Friday!
Warm-up
10 Scap Pull-ups (w/ 0:03 Hold at top)
50 ft. Bear Crawl
50 ft. Reverse Bear Crawl
5 Double Push-up Inchworms
20 GHD Hip Extensions
15 Banded Hips to Overhead
5 Big Kips
Strength
DB Bench Press
10-10-10-8-8:
DB Beach Press (increasing)
DB Bent Over Rows
15 minutes
Metcon
Metcon (Time)
5 Rounds of:
10 Bench Press (155/85)
10/10 KB Suitcase Deadlifts (71/53)
20/16 Calorie Row
19:00 time cap
Choose weights (for bench and deadlift) that you can perform unbroken reps on most, if not all rounds.
Finisher
Metcon (Time)
30 Strict Pull-ups for Time
*10 DB Curls every break
Rx: 25/15
Rx+: 30/20
Scale so that you can start this off with a relatively hard set of 10 reps in row. You shouldn't break more than 5 times for this.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 27, 2019
Male Clients
1
Nate
Cobb
12pm CrossFit
1 x 8 @ 200 lbs
2
Brad
Damon
6am CrossFit
1 x 8 @ 170 lbs
85s
2
Brian
Kalmenson
6am CrossFit
1 x 8 @ 170 lbs
2
Jim
Pinkerton
6am CrossFit
1 x 8 @ 170 lbs
2
Bill
Curci
5pm CrossFit
1 x 7 @ 170 lbs
failed on #8
3
Brian
Kent
4pm CrossFit
1 x 8 @ 140 lbs
3
Ron
Kao
6pm CrossFit
1 x 3 @ 140 lbs
70 db each
4
Fabricio
🦍
4pm CrossFit
1 x 8 @ 130 lbs
5
Craig
Kreinest
12pm CrossFit
1 x 8 @ 70 lbs
70 per hand
6
Ashish
Grover
8am CrossFit
1 x 8 @ 65 lbs
6
Robby
Tabellija
4pm CrossFit
1 x 3 @ 65 lbs
65#db's
7
Brian
Phan
12pm CrossFit
1 x 8 @ 60 lbs
7
Eric
Otero
5pm CrossFit
1 x 8 @ 60 lbs
60# p/hand
8
Andrés
Herrera
8am CrossFit
1 x 8 @ 55 lbs
8
Tony
Huynh
7am CrossFit
1 x 8 @ 55 lbs
1 dumbbell
8
Ryan
Figuerado
5pm CrossFit
1 x 3 @ 55 lbs
9
Ahmed
Dahir
7am CrossFit
1 x 8 @ 50 lbs
9
Jaimeson
Pollen
6am CrossFit
1 x 8 @ 50 lbs
9
Michael
Liu
6am CrossFit
1 x 8 @ 50 lbs
10
Mel
Nutter
6pm CrossFit
1 x 8 @ 40 lbs
Female Clients
1
Melissa
Gomez
12pm CrossFit
2 x 8 @ 80 lbs
1
Genesis
Dejesus
8am CrossFit
1 x 3 @ 80 lbs
2
Lisa
Gift
12pm CrossFit
1 x 5 @ 70 lbs
35/arm
2
Maria
Mercado
6pm CrossFit
1 x 3 @ 70 lbs
3
Heather
Spears
5pm CrossFit
1 x 8 @ 55 lbs
55 per hand
4
Vienna
Kaiser
8am CrossFit
1 x 8 @ 50 lbs
4
Kym
Janke
4pm CrossFit
1 x 6 @ 50 lbs
each hand, failed 7
5
Jaclyn
Morbitzer
7am CrossFit
1 x 8 @ 45 lbs
Per hand. 1x2@ 50s
6
Private
4pm CrossFit
1 x 8 @ 40 lbs
6
Deandra
Van Houten
8am CrossFit
1 x 8 @ 40 lbs
6
Rowena
Sinclair
12pm CrossFit
1 x 8 @ 40 lbs
6
Ruth
Rittermann
6am CrossFit
1 x 8 @ 40 lbs
6
Lindsey
Hempy
6am CrossFit
1 x 3 @ 40 lbs
7
Alissa
Cobb
6am CrossFit
1 x 8 @ 35 lbs
2x35
7
Donica
Ryder ⛵️
6am CrossFit
1 x 8 @ 35 lbs
2x35
7
Michelle
Robidas
6am CrossFit
1 x 8 @ 35 lbs
2x35
7
Theresa
Brinsa
4pm CrossFit
1 x 8 @ 35 lbs
8
Gretchen
Otero
5pm CrossFit
1 x 8 @ 30 lbs
30# per hand
8
Kaitlin
Woods
6pm CrossFit
1 x 8 @ 30 lbs
was heavy
8
Patti
Gerckens
8am CrossFit
1 x 8 @ 30 lbs
9
Maxine
Sy
7am CrossFit
1 x 8 @ 20 lbs
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