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Components
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
20 Minutes mobility and conditioning - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
12pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (14/5)
Workout
20 Minutes mobility and conditioning
Warm-up
Run 600m then:
20 Minute Mobility session
The first 8-10 minutes is to consist of Foam rolling (Quads, Hips, Lats and t-spine)
The remaining time is a yoga flow opening the hips and shoulders
Metcon (AMRAP - Reps)
3 x 6 Minute AMRAPS: (Rest 2:00 between rounds)
Max Rope Climbs (15')
Round 1 opens with: 800m Run
Round 2 opens with: 30 Burpees
Round 3 opens with: 150 Double Unders (3 Minutes of Double Under skill work)
Sub for Rope Climbs is skill work on the Rope or Bend over Rows! Leave pull-ups out of the subs because we will have some pull-ups in tomorrows metcon.
Coaches, before the AMRAP begins I would like us to evaluate everyone's Double Unders and give a few cues to clean up the movement.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 29, 2018
Male Clients
1
Frank!e
Armas
5pm CrossFit
31 Reps
12 11 10 ... forearms shot during the DUs
2
AJ!
Isabelo
6am CrossFit
27 Reps
7-10-10
3
Eric
Macpherson
12pm CrossFit
21 Reps
4
Chris
Aldrich
6am CrossFit
20 Reps
5
Shaun
Storm
5pm CrossFit
12 Reps
burpee PR 30 in 2min47 seconds
6
Salvador
Urena
5pm CrossFit
4 Reps
7
Adam
Gelfand
12pm CrossFit
22 Reps
115 du in 3 min
8
Zach
Jones
12pm CrossFit
11 Reps
100 singles 50 doubles
9
Fabricio
🦍
12pm CrossFit
9 Reps
row and singles doubles
9
Mel
Nutter
5pm CrossFit
9 Reps
10
Mark
Townley
12pm CrossFit
7 Reps
rowed 900m 1st rd
11
Moe
Mubarak
6am CrossFit
6 Reps
12
Brad
Damon
6am CrossFit
4 Reps
13
Tyler
Eickmann
5pm CrossFit
2 Reps
did 2 + 1/2 rope climbs. Maintaining the hitch is very difficult.
Female Clients
1
Janis
Green
6am CrossFit
188 Reps
row, burpee, single under, db row@25
2
Genesis
Dejesus
12pm CrossFit
7 Reps
3
Camille
Chamberlen
6am CrossFit
6 Reps
4
kasey
stark
5pm CrossFit
2 Reps
5
Brenna
Jarrells
12pm CrossFit
0 Reps
bend over rows
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