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Components
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
Pause Deads + Deads and Pushups - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (21/20)
Workout
Pause Deads + Deads and Pushups
Warm-up
Metcon (No Measure)
8 Minute AMRAP:
10 Calorie Row
10 Cossack Squats
10 Russian KBS (Medium Load)
5 GHD Hip Extension w/ 3 second pause @top
Every Minute On The Minute
Metcon (Weight)
Every 1:30 x 7:
3 Pause Deadlifts
*increase in load on each round of Deadlifts as you build to your working weight for the EMOM below.
Pause for 2 seconds 2" off the floor.
This is not designed to be a max lift but building towards your working weight while improving your position on the deadlift.
Rest
Metcon (AMRAP - Rounds)
Every 2:00 x 10 Rounds:
5 Deadlifts (165/105lbs) RX+ (275/165lbs)
5 Bar Facing Burpees
12 Push-ups
Details:
Make sure to pick a weight for the DEADlift you can keep unbroken. Same is needed for the Push-ups! Make sure you maintain a challenging dificulty but that you can maintain unbroken rounds.
Accessory Work
2-3 Rounds of:
4-6 Weighted GHD Hip Extensions with a 3 Second pause at the top of each rep
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 29, 2021
Male Clients
1
Nate
Cobb
12pm CrossFit
280 lbs
1
Robby
Tabellija
12pm CrossFit
280 lbs
2
Aaron
Hart
6am CrossFit
275 lbs
2
Private
6am CrossFit
275 lbs
2
Brian
Kalmenson
6am CrossFit
275 lbs
2
Bryan
Ruezga
6pm CrossFit
275 lbs
135 155 185 205 225 245 275
2
John
King
12pm CrossFit
275 lbs
135/155/185/205/225/255/275
2
Laith
Quntar
5pm CrossFit
275 lbs
3
Eric
Otero
4pm CrossFit
245 lbs
3
Paul
Miller
4pm CrossFit
245 lbs
4
Spencer
Baker
5pm CrossFit
225 lbs
5
Javier
Morales
6am CrossFit
205 lbs
135,155,165,185,205
6
Daniel
Schaerer
6am CrossFit
275 lbs
7
Jason
Jarrells
4pm CrossFit
225 lbs
8
James
Gillcrist
12pm CrossFit
205 lbs
9
Fabricio
🦍
6am CrossFit
185 lbs
9
John
Hibbard
4pm CrossFit
185 lbs
9
Pete
Mc Workman
6am CrossFit
185 lbs
10
Sohit
Gulati
7am CrossFit
165 lbs
11
Gary
Waldrop
4pm CrossFit
160 lbs
12
Robert
Johnson
7pm CrossFit
105 lbs
Female Clients
1
Amanda
Carson
12pm CrossFit
245 lbs
2
Patrisha
Wilson
12pm CrossFit
225 lbs
3
Heather
Spears
5pm CrossFit
205 lbs
4
Brianna
Perry
4pm CrossFit
190 lbs
4
Rachael
Hoffman
4pm CrossFit
190 lbs
5
Maria
Mercado
6pm CrossFit
185 lbs
2 second pause
6
Genesis
Dejesus
6pm CrossFit
165 lbs
7
Alissa
Cobb
8am CrossFit
155 lbs
7
Claudia
Chaloner
12pm CrossFit
155 lbs
7
Steph
Jarosz
8am CrossFit
155 lbs
8
Emily
Small
7am CrossFit
145 lbs
8
Janis
Green
8am CrossFit
145 lbs
8
Private
5pm CrossFit
145 lbs
8
Vienna
Kaiser
8am CrossFit
145 lbs
9
Theresa
Brinsa
12pm CrossFit
145 lbs
10
Heather
Dunn
12pm CrossFit
135 lbs
11
Laura
Vielmo
8am CrossFit
125 lbs
12
Fey
Cordova Quinto
7am CrossFit
120 lbs
13
Becca
Chang
5pm CrossFit
115 lbs
14
Brenna
Jarrells
6am CrossFit
105 lbs
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