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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
EMOM Day - 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):
47 (27/20)
Workout
EMOM Day
Warm-up
400m Run
10 GHD Hip Extensions
10 Toy Soldiers
15 Banded Face Pulls
15 Air Squats
10 Cossack Squats
20 RKBS (moderate-heavy)
TOGETHER:
Empty Barbell Warm-up + Drills
Strength
Metcon (Weight)
2 Power Cleans (touch and go) EMOM x 10
8 minutes to build up to a weight suitable to use for the entirety of the 10 minute EMOM. Must complete the 2 reps across all 10 minutes or do not score this.
Metcon
Metcon (AMRAP - Rounds and Reps)
Alternating EMOM for as long as possible
Odd minutes: 8 Calorie Bike
Even minutes: 4 D-Ball over Shoulder (40/30, Rx+: 50/40)
*Add 1 rep to each movement every round
Score: Successful minutes completed + completed reps in failed round
**MUST reset Bikes to zero calories every round
Stretching
Metcon (No Measure)
1 min Hamstring Stretch / side
1 min Calf Stretch / side
1 min Doorway Stretch / side
1 min Pigeon Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 22, 2019
Male Clients
1
Izick
Espinoza
5pm CrossFit
245 lbs
2
Connor
Miller 🍟 🍔
6pm CrossFit
210 lbs
EMOMx10 of 2 T&G
3
Scott
Kellner
6am CrossFit
195 lbs
Should have gone heavier. Should have shown up on time...
4
Adam
Gelfand
12pm CrossFit
185 lbs
4
Jaimeson
Pollen
6pm CrossFit
185 lbs
4
Robby
Tabellija
12pm CrossFit
185 lbs
4
Ryan
Goderre
5pm CrossFit
185 lbs
5
Lenny
T
6pm CrossFit
175 lbs
6
AJ!
Isabelo
6am CrossFit
165.38 lbs
7
Private
6am CrossFit
165 lbs
7
Bill
Curci
4pm CrossFit
165 lbs
could have gone heavier - 175?
7
Brian
Kalmenson
6am CrossFit
165 lbs
7
Fernando
Flores
6am CrossFit
165 lbs
7
Kevin
Gelfand
6am CrossFit
165 lbs
7
Ryan
Figuerado
5pm CrossFit
165 lbs
8
Andrés
Herrera
4pm CrossFit
155 lbs
first time doing 10 emom @2
9
Brad
Damon
6am CrossFit
145 lbs
9
Sean
Ryan
12pm CrossFit
145 lbs
10
Eric
Otero
5pm CrossFit
135 lbs
10
Ryan
Holcombe
6pm CrossFit
135 lbs
first day back after 4 weeks
11
Steven
Bui
7pm CrossFit
105 lbs
12
Michael
Liu
6am CrossFit
85 lbs
13
Mike
Tighe
12pm CrossFit
185 lbs
14
Tyler
Eickmann
8am CrossFit
155 lbs
15
Ashish
Grover
7am CrossFit
145 lbs
16
Trevor
Moncrief
6am CrossFit
125 lbs
17
Mel
Nutter
7pm CrossFit
85 lbs
Female Clients
1
Molly
Schaefer
6pm CrossFit
145 lbs
2
Claudia
Chaloner
12pm CrossFit
125 lbs
2
Lindsey
Hempy
6am CrossFit
125 lbs
3
Maria
Mercado
6pm CrossFit
120 lbs
5 reps the last minute
4
Private
5pm CrossFit
115 lbs
4
Rachael
Storm
5pm CrossFit
115 lbs
5
Becca
Chang
6pm CrossFit
105 lbs
First 3 rounds @ 115
5
Patricia
Brown
6pm CrossFit
105 lbs
10 UB on final lift :)
5
Ruth
Rittermann
6am CrossFit
105 lbs
6
Brenna
Jarrells
12pm CrossFit
95 lbs
6
kasey
stark
5pm CrossFit
95 lbs
7
Janis
Green
7am CrossFit
85 lbs
8
Lisa
Gift
5pm CrossFit
75 lbs
9
Gretchen
Otero
5pm CrossFit
70 lbs
10
Kym
Janke
4pm CrossFit
115 lbs
should have done 125
11
Alissa
Cobb
8am CrossFit
95 lbs
11
Donica
Ryder ⛵️
6am CrossFit
95 lbs
next time = 100. 85 first 3 rounds, moved to 95
11
Michelle
Robidas
6am CrossFit
95 lbs
12
Melissa
Gomez
4pm CrossFit
85 lbs
13
Esmeralda
Bernal
6pm CrossFit
55 lbs
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