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Components
The Bella Complex
1-Mile Run
Back 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
Thanksgiving for Load - CrossFit ATR Kearny Mesa
Class
(All)
8:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (11/4)
Workout
Thanksgiving for Load
Thanksgiving Schedule: Thursday (Thanksgiving): Bring your family and friends to get a workout in before the feasting begins 8:30am! Friday: 9:30am and 10:30 am (also open to friends and family) December 4th Save the date!! CrossFit ATR's 9th anniversary holiday party!!! Theme: Summer in December! What is more San Diego than wearing Hawaiian shirts and grass skirts in the middle of Winter?!?! Potluck style, BYOB... more details to follow ;)
Warm-up
1 Round:
200m Run
5 PVC Passes
10 PVC OHS
5 Empty Bar Presses
10 Empty Bar Squats
Then, coach guided barbell warm-up and skill development
Weightlifting
we will be moving weight in groups of 2-3
The Bella Complex (15 Minute to build to a heavy unbroken complex)
Find your heaviest load for the following unbroken complex:
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
Immediately into...
1-Mile Run (Time)
Max Effort 1-Mile Run
This is a 15 Minute Cap before starting the 1RM Squats
Scales for the 1 mile will be given in glass 💪🏼
Strength
we will be moving weight in small groups 💪🏼
Back Squat (15 Minutes to a 1 RM)
For newer athletes, complete the squats in Reps of 5.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 25, 2021
Male Clients
1
Scott
Kellner
8:30am CrossFit
1 x 1 @ 253.58 lbs
2
Bryan
Ruezga
8:30am CrossFit
1 x 1 @ 225 lbs
3
Mike
Tighe
8:30am CrossFit
1 x 1 @ 205 lbs
Power clean
4
Jericho
Urmenita
8:30am CrossFit
1 x 1 @ 198.04 lbs
5
Adam
Gelfand
8:30am CrossFit
1 x 1 @ 185 lbs
205 fail on second s2o
5
Javier
Morales
8:30am CrossFit
1 x 1 @ 185 lbs
5
Ramon
Ulloa
8:30am CrossFit
1 x 1 @ 185 lbs
6
Alexander
Pulido
8:30am CrossFit
1 x 1 @ 170 lbs
7
Andrés
Herrera
8:30am CrossFit
1 x 1 @ 145 lbs
8
Christian
Lopez
8:30am CrossFit
1 x 1 @ 125 lbs
8
Moe
Mubarak
8:30am CrossFit
1 x 1 @ 125 lbs
Female Clients
1
Patrisha
Wilson
8:30am CrossFit
1 x 1 @ 120 lbs
2
Brianna
Perry
8:30am CrossFit
1 x 1 @ 115 lbs
3
Theresa
Brinsa
8:30am CrossFit
1 x 1 @ 100 lbs
4
Kassandra
Martinez
8:30am CrossFit
1 x 1 @ 65 lbs
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