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Components
Metcon
Ring Rows
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
Pre-Thanksgiving Pulls + Sprints - 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):
24 (12/12)
Workout
Pre-Thanksgiving Pulls + Sprints
Warm-up
400m Run
15 Scap Pull-ups
15 Banded Face Pulls
15 Band Pull Aparts
10 Wipers
10 Scorpions
10 PVC Passes
10 DB Rows / side (moderate)
5 Big Kips
Strength
Metcon (Weight)
4 Rounds for quality of:
5 Weighted Pull-ups (90+% of your 5RM)
10 Single Leg Deadlifts/ leg (light-moderate)
20 Hollow Rocks
15 minute timecap
This is not for time and meant to be more of a superset strength piece but must be limited to 15 minutes to keep classes running on time. Every round should have 5 unbroken pull-ups so choose your weight carefully.
Score is the weight you used for pull-ups.
Warm-up
Sprint warmup:
10 Leg swings (both directions)
10 Walking Toe Touches / side
10 High Knees / side
2- 40 yard build up sprints
Metcon (No Measure)
EMOM x 8
40 yard Dash
Take your first minute at 80%, and then give all you can for the remaining.
Accessory Work
Ring Rows (3 sets of MAX reps)
Ring Rows
Scale so that at a minimum you can give at least 10 reps on your worst set. Log your largest set. Be strict with your form and scale accordingly to get the most gains here!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 21, 2018
Male Clients
1
Brian
Kent
4pm CrossFit
53 lbs
1
Scott
Kellner
5pm CrossFit
53 lbs
Strict bodyweight pull ups
2
Ryan
Figuerado
5pm CrossFit
26 lbs
3
Chris
Aldrich
6am CrossFit
25 lbs
44lb KB
4
Chad
Baker
12pm CrossFit
18 lbs
worked up to 5 x 5 at 18 lbs
5
Connor
Miller 🍟 🍔
5pm CrossFit
17.64 lbs
44# Single Leg DL
6
William
Rico
4pm CrossFit
18 lbs
5 repts
7
Fabricio
🦍
12pm CrossFit
0 lbs
blue band
7
Jason
Jarrells
12pm CrossFit
0 lbs
med purple band
7
S.W
SHIM
4pm CrossFit
0 lbs
EMOM*8 40 yard dash
7
Salvador
Urena
4pm CrossFit
0 lbs
green band
7
Steven
Bui
7pm CrossFit
0 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
18 lbs
44# SL DL 5.4 seconds fastest 40 yd sprint
2
Karli-Mae
Ochoa
6am CrossFit
0 lbs
Strict no band! :) 35kg DB
3
Kym
Janke
4pm CrossFit
35 lbs
3
Lisa
Gift
4pm CrossFit
35 lbs
4
Alissa
Cobb
7am CrossFit
0 lbs
blue/orange band, 6.44 sprint
4
Barbara
Gayle
6am CrossFit
0 lbs
Purple & thin orange band; sprint EMOM - fastest time = 6.20
4
Jaclyn
Morbitzer
8am CrossFit
0 lbs
big red and small purple band
4
Kait
Pollen
7am CrossFit
0 lbs
6.4.4sec sprint banded black + red
4
Katie
Spurrell
6pm CrossFit
0 lbs
35lb KB DL, skinny black band pullups
4
Mandie
Lynn
12pm CrossFit
0 lbs
4 round. 5th round in pull ups / deadlifts. 1 band Red kettle bel...
4
Patti
Gerckens
8am CrossFit
0 lbs
blue band Best sprint 6.9
4
Vienna
Kaiser
8am CrossFit
0 lbs
2 purples and 1 skinny orange
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