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Components
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
It's a Sweaty Tanktop Tuesday - 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):
46 (30/16)
Workout
It's a Sweaty Tanktop Tuesday
Warm-up
10 Scap Push-ups
15 Banded Low Ext. Rotations
5 Double Push-up Inchworms
20 Lunges
10 Walking Toe Touches
15 V-Ups
10 Burpees
10 Clapping Push-ups (or push-ups)
5 Rope Knees-to-elbows
Skill Review
Rope Climbs
PLEASE bring protection for your shins, in the form of high socks, knee sleeves, calf compression sleeves, thick tights, etc. Also, make sure your shoes can withstand the abuse of the rope. Rope climbs need rigid bottom shoes.
Metcon
Metcon (AMRAP - Rounds and Reps)
30 min AMRAP of:
400m Run
3 Rope Climbs (15 ft.)
400m Run
15 Clapping Push-ups
This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk. Sub clapping push-ups for push-ups or elevated hand push-ups if needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 16, 2018
Male Clients
1
Robert
Christie
6am CrossFit
6 + 1
2
Kai
Lucena
8am CrossFit
6 + 0
3
Frank!e
Armas
5pm CrossFit
5 + 5
Finished Run & Ropes on the 6th then finish only a 1/2 of the fir...
4
Adam
Gelfand
12pm CrossFit
5 + 4
finish w/400 @3 rc (see kyle)
4
AJ!
Isabelo
6am CrossFit
5 + 4
I want to lose 3 pounds
5
Eric
Macpherson
6pm CrossFit
5 + 3
6
Davey
Melzer
5pm CrossFit
5 + 2
1 legglesss 2 regular
7
Chris
Aldrich
6am CrossFit
5 + 0
5+100m
7
Trenton
Mulder
5pm CrossFit
5 + 0
8
Ryan
Goderre
5pm CrossFit
4 + 6
9
Craig
Kreinest
5pm CrossFit
4 + 4
10
Chris
Christian
6am CrossFit
4 + 3
11
Connor
Miller 🍟 🍔
6pm CrossFit
4 + 2
Fat, sore and tight. a lot of walking
11
Jim
Pinkerton
6am CrossFit
4 + 2
11
Robby
Tabellija
5pm CrossFit
4 + 2
12
Private
5pm CrossFit
4 + 0
12
Jim
Sirovy
12pm CrossFit
4 + 0
13
Ken
Nelson
4pm CrossFit
3 + 4
Poor grip on rope climbs; finished two climbs on 4th round.
14
Lenny
T
5pm CrossFit
3 + 2
15
Brad
Damon
6am CrossFit
6 + 0
subbed 10 strict pull ups for the 3 rope climbs
16
Brandon
Gonzalez
4pm CrossFit
5 + 1
Scaled pushups to regular
17
Denver
Guess
5pm CrossFit
4 + 4
bike
18
Zach
Jones
12pm CrossFit
4 + 0
reg pushup
19
Marco
Hernandez
6pm CrossFit
3 + 4
Elevated hand push-ups and rope climb attempts only.
20
Jason
Jarrells
4pm CrossFit
3 + 2
1st rd rope climbs, 2nd & 3rd rd kpu
21
Steven
Bui
7pm CrossFit
3 + 1
modified climbs: two hitches per climb at first, then halfway per...
22
Fabricio
🦍
12pm CrossFit
3 + 0
2-2-1 rc
22
Joshua
Holmes
4pm CrossFit
3 + 0
22
Moe
Mubarak
6am CrossFit
3 + 0
I don't want to talk about it...
23
Salvador
Urena
4pm CrossFit
2 + 10
Female Clients
1
Laura
Ringgold
4pm CrossFit
4 + 3
2
Wifey
(aka Chris ...
6pm CrossFit
3 + 15
3
Patricia
Brown
5pm CrossFit
3 + 0
4
Camille
Chamberlen
7am CrossFit
4 + 10
elevated pu rope pulls
5
Claudia
Chaloner
12pm CrossFit
4 + 5
10 strict pull up, regular push up
5
Leigh
Bryant
6am CrossFit
4 + 5
+300m of run, reg. pu
6
Kelly
Hill
6pm CrossFit
4 + 2
7
Genesis
Dejesus
12pm CrossFit
4 + 1
Regular Push-ups (First Round 2.5 rope climbs then the following ...
8
Danielle
Barragan
4pm CrossFit
4 + 0
3 rope climbs, ring rows
8
Donica
Ryder ⛵️
6am CrossFit
4 + 0
scaled to 2 rope climbs and regular pushups
8
Kym
Janke
5pm CrossFit
4 + 0
regular pushups
9
Brenna
Jarrells
12pm CrossFit
3 + 4
9
Kait
Pollen
6am CrossFit
3 + 4
10
Chelsie
Coughlin
12pm CrossFit
3 + 2
10
Katie
Spurrell
5pm CrossFit
3 + 2
11
Private
7pm CrossFit
3 + 1
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