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Components
Back Squat
Crank
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
Back Squat + DB Squats/Pull-ups - 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):
66 (35/31)
Workout
Back Squat + DB Squats/Pull-ups
Warm-up
50 ft. Walking Lunge
50 ft. Banded Lateral Steps / side
5 Inchworms
10 Scap Pull-ups
15 GHD Hip Extensions
0:30 Hanging Hollow Hold
10 Simultaneous DB Rows w/ Pause (moderate)
15 DB Squats (light, DB per side)
2 minutes 'KB on Knee' Ankle Mobility
Strength
Back Squat (5-5-4-4-3-3)
15 minutes
Metcon
Crank (Time)
20-18-16-14-12-10-8-6-4-2
DB Squats (40/30 per side)
Pull-ups
Choose a weight and scale for pull-ups that allows you to perform at least 20/10 in a row, respectively, to start.
Accessory Work
Metcon (No Measure)
3 Rounds of:
20 Banded Hamstring Curls / leg
1 minute Wall Sit (1-leg for Advanced)
THEN
Accumulate 3 minutes in Hollow Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 09, 2019
Male Clients
1
Izick
Espinoza
5pm CrossFit
1 x 3 @ 335 lbs
2
Adam
Gelfand
12pm CrossFit
1 x 3 @ 326 lbs
2
Nate
Cobb
12pm CrossFit
1 x 3 @ 326 lbs
3
Papi
Aka Teddy
6am CrossFit
1 x 3 @ 325 lbs
4
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 3 @ 315 lbs
4
Jim
Pinkerton
6am CrossFit
1 x 3 @ 315 lbs
4
Ramon
Ulloa
4pm CrossFit
1 x 3 @ 315 lbs
4
Robby
Tabellija
5pm CrossFit
1 x 3 @ 315 lbs
5
Olivier
Derei
7pm CrossFit
1 x 3 @ 300 lbs
6
Craig
Kreinest
5pm CrossFit
1 x 3 @ 295 lbs
6
Jason
Pierson
12pm CrossFit
1 x 3 @ 295 lbs
7
Brad
Damon
7pm CrossFit
1 x 3 @ 285 lbs
7
Ken
Nelson
4pm CrossFit
1 x 3 @ 285 lbs
8
AJ!
Isabelo
6am CrossFit
1 x 3 @ 275 lbs
no shoes/no belt
8
Andrés
Herrera
6am CrossFit
1 x 3 @ 275 lbs
8
Brian
Kalmenson
6am CrossFit
1 x 3 @ 275 lbs
9
Mike
Tighe
12pm CrossFit
1 x 3 @ 265 lbs
9
Ryan
Goderre
5pm CrossFit
1 x 3 @ 265 lbs
10
Private
6am CrossFit
1 x 3 @ 255 lbs
11
Kevin
Gelfand
6am CrossFit
1 x 3 @ 245 lbs
11
Ryan
Figuerado
5pm CrossFit
1 x 3 @ 245 lbs
12
Frank!e
Armas
12pm CrossFit
1 x 3 @ 242.55 lbs
13
Ryan
Keith
12pm CrossFit
1 x 3 @ 235 lbs
14
Chad
Baker
12pm CrossFit
1 x 3 @ 225 lbs
14
Jaimeson
Pollen
6pm CrossFit
1 x 3 @ 225 lbs
14
Lenny
T
6am CrossFit
1 x 3 @ 225 lbs
15
Bill
Curci
4pm CrossFit
1 x 3 @ 220 lbs
16
Tony
Huynh
7am CrossFit
1 x 3 @ 205 lbs
17
Ashish
Grover
7am CrossFit
1 x 3 @ 195 lbs
17
Chris
Christian
6am CrossFit
1 x 3 @ 195 lbs
18
Michael
Liu
6am CrossFit
1 x 3 @ 185 lbs
19
Trevor
Moncrief
8am CrossFit
1 x 3 @ 165 lbs
20
Ahmed
Dahir
8am CrossFit
1 x 3 @ 145 lbs
21
Christopher
Gonzalez
6pm CrossFit
2 x 2 @ 225 lbs
21
Scott
Kellner
6am CrossFit
1 x 2 @ 365 lbs
Failed the 3rd rep on the first attempt. Failed the first rep on ...
Female Clients
1
Zully
Barrientos
12pm CrossFit
1 x 3 @ 215 lbs
2
Patrisha
Wilson
6am CrossFit
1 x 3 @ 205 lbs
3
Lindsey
Hempy
6am CrossFit
1 x 3 @ 190 lbs
1x1@200
4
Camille
Chamberlen
6am CrossFit
1 x 3 @ 185 lbs
4
Janis
Green
7am CrossFit
1 x 3 @ 185 lbs
5
Lisa
Gift
5pm CrossFit
1 x 3 @ 180 lbs
6
Deandra
Van Houten
12pm CrossFit
1 x 3 @ 175 lbs
7
Heather
Dunn
5pm CrossFit
1 x 3 @ 165 lbs
105,115,125,135,155,165
7
kasey
stark
4pm CrossFit
1 x 3 @ 165 lbs
7
Melissa
Gomez
12pm CrossFit
1 x 3 @ 165 lbs
7
Rachael
Storm
12pm CrossFit
1 x 3 @ 165 lbs
-20 pounds for preggo scale
8
Patti
Gerckens
8am CrossFit
1 x 3 @ 157 lbs
9
Gracie
Laciste
4pm CrossFit
1 x 3 @ 156 lbs
Could’ve gone heavier :/
10
Maria
Mercado
6pm CrossFit
1 x 3 @ 155 lbs
Um no.
11
Alissa
Cobb
6am CrossFit
1 x 3 @ 150 lbs
12
Megan
Gibbings
5pm CrossFit
1 x 3 @ 145 lbs
12
Vienna
Kaiser
8am CrossFit
1 x 3 @ 145 lbs
13
Private
4pm CrossFit
4 x 5 @ 135 lbs
13
Gretchen
Otero
5pm CrossFit
1 x 3 @ 135 lbs
13
Tammy
Nguyen
7am CrossFit
1 x 3 @ 135 lbs
14
Michelle
Robidas
6am CrossFit
1 x 3 @ 130 lbs
1x1 140
14
Theresa
Brinsa
12pm CrossFit
1 x 3 @ 130 lbs
14
Wifey
(aka Chris ...
6pm CrossFit
1 x 3 @ 130 lbs
15
April
Hernandez
8am CrossFit
1 x 3 @ 125 lbs
16
Becca
Chang
6pm CrossFit
1 x 3 @ 120 lbs
16
Janny
Zaa
6pm CrossFit
1 x 3 @ 120 lbs
17
Karli-Mae
Ochoa
7am CrossFit
1 x 3 @ 115 lbs
18
Patricia
Brown
6pm CrossFit
1 x 3 @ 100 lbs
single leg db lunges
18
Thuong
Ton
7am CrossFit
1 x 3 @ 100 lbs
19
Kaitlin
Woods
6pm CrossFit
1 x 3 @ 95 lbs
20
Esmeralda
Bernal
4pm CrossFit
1 x 3 @ 90 lbs
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