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Components
Bulgarian Split Squat
Metcon
Zercher Squat
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
Bulgarian Split Squats + DU/OHL - 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):
34 (12/22)
Workout
Bulgarian Split Squats + DU/OHL
Warm-up
400m Run
10 Walking Toe Touches
0:30 Single Unders
0:30 Double Unders
20 Step Back Lunges
30 GHD Situps
30 Hollow Rocks
15 GHD Hip Extensions
10 DB Overhead Lunges / arm (moderate)
Strength
Bulgarian Split Squat (3x10 / leg @ YOUR PICK)
Single Leg Squat w/rear foot elevated on bench, box, or similar.
12 minutes
Make sure the rear foot is elevated to something smaller than knee-height and that your front foot is 3-3.5 paces out from the box/bench. The front shin should be vertical and your weights should not touch the floor for the entire set. If they touch the floor, you are leaning forward too much. Take the time to get good with the movement and get good work out of it. You're looking for glutes on this one.
Metcon
Metcon (Time)
5 Rounds of:
50 Double Unders
50-ft. DB 1-Arm Overhead Lunge (50/35)
12 Min Cap
Scale so that the double unders can be done in less than 1 minute. The 50 ft OHL should be on your weaker side for Round 1 the whole length. Each round you'll alternate arms and finish the last round with your weaker arm so that you've done more work on your weaker side to help get more balanced.
Accessory Work
Zercher Squat (2x25 @ YOUR PICK)
Zercher Squat
Use a light weight and go for a burn. We're aiming for quads here so if you can narrow your stance and/or elevate your heels, go for it. Minimize the rest between sets. If you chose too light a weight or can't handle the bar in your arms well, go for 50 unbroken.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 09, 2018
Male Clients
1
Brian
Kent
4pm CrossFit
3 x 10 @ 70 lbs
2
Craig
Kreinest
12pm CrossFit
3 x 10 @ 40 lbs
2
Eric
Macpherson
5pm CrossFit
3 x 10 @ 40 lbs
2
Fernando
Flores
6am CrossFit
3 x 10 @ 40 lbs
2
Zach
Jones
12pm CrossFit
3 x 10 @ 40 lbs
3
Adam
Gelfand
12pm CrossFit
3 x 10 @ 35 lbs
20,30
4
Ryan
Figuerado
4pm CrossFit
3 x 10 @ 30 lbs
5
Fabricio
🦍
12pm CrossFit
3 x 10 @ 20 lbs
6
Joaquin
Rodriguez
12pm CrossFit
3 x 10 @ 15 lbs
7
Salvador
Urena
5pm CrossFit
3 x 10 @ 10 lbs
8
Jim
Pinkerton
6am CrossFit
2 x 10 @ 35 lbs
8
Ryan
Goderre
5pm CrossFit
1 x 10 @ 50 lbs
Female Clients
1
Claudia
Chaloner
4pm CrossFit
3 x 10 @ 80 lbs
1
Kim
McGrath
4pm CrossFit
3 x 10 @ 80 lbs
40/arm
2
Maria
Mercado
5pm CrossFit
3 x 10 @ 60 lbs
30/arm
2
Patricia
Brown
6pm CrossFit
3 x 10 @ 60 lbs
30 EA HAND
3
Laura
Ringgold
4pm CrossFit
3 x 10 @ 40 lbs
20# DB per hand
4
Camille
Chamberlen
7am CrossFit
3 x 10 @ 25 lbs
4
kasey
stark
5pm CrossFit
3 x 10 @ 25 lbs
5
Heather
Dunn
4pm CrossFit
3 x 10 @ 20 lbs
5
Kait
Pollen
6pm CrossFit
3 x 10 @ 20 lbs
20# each hand
5
Kym
Janke
4pm CrossFit
3 x 10 @ 20 lbs
1st set at 25 (per hand)
5
Wifey
(aka Chris ...
6pm CrossFit
3 x 10 @ 20 lbs
10LB PER ARM
6
Brenna
Jarrells
12pm CrossFit
3 x 10 @ 15 lbs
6
Kelly
Hill
6pm CrossFit
3 x 10 @ 15 lbs
15DB/ea arm
7
Alissa
Cobb
7am CrossFit
3 x 10 @ 10 lbs
7
Barbara
Gayle
6am CrossFit
3 x 10 @ 10 lbs
7
Janis
Green
7am CrossFit
3 x 10 @ 10 lbs
8
Chelsie
Coughlin
8am CrossFit
3 x 10 @ 0 lbs
body weight= THAT'S HEAVY!!!
8
Jaclyn
Morbitzer
8am CrossFit
3 x 10 @ 0 lbs
BODY WEIGHT!
8
Lisa
Gift
8am CrossFit
2 x 10 @ 15 lbs
1 set at 10
8
Heather
Spears
6pm CrossFit
1 x 10 @ 50 lbs
25 each hand 15, 20, 25
8
Karli-Mae
Ochoa
6am CrossFit
1 x 10 @ 20 lbs
Whoops 10 - 15 - 20
8
Leigh
Bryant
6am CrossFit
1 x 10 @ 20 lbs
1-10 1-15
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