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Components
Metcon
Weighted Pull-ups
Popeye
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
Popeye - CrossFit ATR Kearny Mesa
Class
(All)
5am CrossFit
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):
33 (22/11)
Workout
Popeye
Warm-up
(This is the Warm-up)
4:00 of Foam Rolling (T-Spine, Lats and Quads)
Then, Tabata Hollow Holds.
Metcon (AMRAP - Reps)
"Tabata"
8 Rounds of: (:20 Work | :10 Rest)
Hollow Holds
Score:
Number of times you need to break is your score.
EX. Go unbroken and your score is 0.
So, we should all have 0's?
Strength
Weighted Pull-ups ((Details Below))
The Strict Pull-up
(18 Minute Cap)
3 Rounds of:
20/15 Caloirie Row or Ski
15 GHD Sit-ups
10 Strict Pull-ups
5 Kipping Pull-ups
Then with remaining time, find a two rep weighted
pull-up.
Metcon
Popeye (AMRAP - Rounds and Reps)
20 Minute AMRAP:
5 Chest to Bar Pull-ups
10 Wall Balls (20/14lbs)
15 Kettlebell Swings (53/35)
10 4-Count Flutter Kicks
5 Strict Bar Dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 09, 2021
Male Clients
1
John
Hibbard
5am CrossFit
8 Reps
Rounds
1
Papi
Aka Teddy
12pm CrossFit
8 Reps
2
Adam
Gelfand
12pm CrossFit
1 Reps
8;40
3
Brandon
Thorsten
8am CrossFit
0 Reps
3
Bryan
Ruezga
5pm CrossFit
0 Reps
3
Chris
Christian
6am CrossFit
0 Reps
3
Connor
Miller 🍟 🍔
6pm CrossFit
0 Reps
Surprisingly no breaks for the power belly
3
Daniel
Schaerer
6am CrossFit
0 Reps
Hands at sides
3
Eric
Cisneros
8am CrossFit
0 Reps
3
Eric
Otero
4pm CrossFit
0 Reps
3
Fernando
Flores
6pm CrossFit
0 Reps
3
Konstantin
Zagustin
6pm CrossFit
0 Reps
3
Nate
Cobb
12pm CrossFit
0 Reps
3
Paul
Miller
4pm CrossFit
0 Reps
Goose egg!
3
Robby
Tabellija
12pm CrossFit
0 Reps
Forgot
3
Spencer
Baker
4pm CrossFit
0 Reps
4
Private
6am CrossFit
8 Reps
4
Gary
Waldrop
4pm CrossFit
8 Reps
5
Christian
Lopez
12pm CrossFit
7 Reps
6
Michael
Gallagher
6pm CrossFit
0 Reps
6
Moe
Mubarak
7am CrossFit
0 Reps
6
Sohit
Gulati
5am CrossFit
0 Reps
Female Clients
1
Alissa
Cobb
6am CrossFit
8 Reps
Abs on🔥
1
Emily
Small
7am CrossFit
8 Reps
1
Vienna
Kaiser
8am CrossFit
8 Reps
2
Gretchen
Otero
4pm CrossFit
0 Reps
2
Kortnie
Perez
6pm CrossFit
0 Reps
2
Steph
Jarosz
8am CrossFit
0 Reps
3
Donica
Ryder ⛵️
6am CrossFit
8 Reps
4
Kelsey
Niemann
7am CrossFit
5 Reps
5
Brianna
Perry
4pm CrossFit
0 Reps
5
Jenny
Hart
6am CrossFit
0 Reps
5
Kaylyn
Gettinger
5pm CrossFit
0 Reps
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