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Components
DB Lunges
Highway to Hell
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
Highway to hell - 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):
35 (17/18)
Workout
Highway to hell
Warm-up
Metcon (No Measure)
1 Round:
200m Run
10 Burpees
10/10 DB Rows
10 Walking Lunges
Then, start walking lunges
(18 Minute Cap - including DB Strength)
Strength
DB Lunges (4 x 16 Walking Lunges (increasing))
Metcon
Highway to Hell (Time)
For Time
5/4 mile Assault Air Bike (in 2 minute max intervals)
After each 2-minute interval, if the 5-mile goal is not met, perform:
50 Air Squats
40 Butterfly Sit-Ups
30 Push-Ups
The athlete must perform 2-minutes on the air bike. After the 2 minutes are up, if the 5-mile target distance is not yet complete, the athlete must get off of the air bike and perform the air squats, push-ups, and sit-ups. Then, immediately start the next 2-minute air bike interval. Repeat until a cumulative 5-mile distance is completed. Score is the total time it takes to complete the cumulative 5 miles.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 29, 2021
Male Clients
1
Eric
Otero
4pm CrossFit
1 x 16 @ 170 lbs
1
Laith
Quntar
5pm CrossFit
1 x 16 @ 170 lbs
2
Nate
Cobb
12pm CrossFit
1 x 16 @ 160 lbs
3
Aaron
Hart
6am CrossFit
1 x 16 @ 140 lbs
70’s
4
Daniel
Schaerer
6am CrossFit
1 x 16 @ 120 lbs
4
Ryan
Goderre
5pm CrossFit
1 x 16 @ 120 lbs
5
Connor
Miller 🍟 🍔
5pm CrossFit
1 x 16 @ 110 lbs
Nursing my back
6
Moe
Mubarak
7am CrossFit
1 x 16 @ 100 lbs
2 x 50# db
7
Alexander
Pulido
4pm CrossFit
1 x 16 @ 80 lbs
8
AJ!
Isabelo
6am CrossFit
1 x 16 @ 60 lbs
9
Chris
Christian
6pm CrossFit
1 x 16 @ 55 lbs
10
Keithan
Perez
6pm CrossFit
1 x 16 @ 50 lbs
10
Michael
Gallagher
6pm CrossFit
1 x 16 @ 50 lbs
10
Ryan
Gift
6am CrossFit
1 x 16 @ 50 lbs
11
Sohit
Gulati
4pm CrossFit
1 x 16 @ 45 lbs
12
Omar
Juarez
6pm CrossFit
1 x 16 @ 30 lbs
1 x 16 @ 35 lbs 1 x 16 @ 40 lbs 1 x 16 @ 45 lbs
13
Emilio
Lee
5am CrossFit
4 x 10 @ 90 lbs
- Started with 30 lbs DB each - then 35 lbs - 40 lbs - 45 lbs eac...
Female Clients
1
Claudia
Chaloner
8am CrossFit
1 x 16 @ 130 lbs
35-45-55-65 On shoulders
2
Kim
McGrath
7am CrossFit
1 x 16 @ 120 lbs
3
Brianna
Perry
4pm CrossFit
1 x 16 @ 100 lbs
3
Private
4pm CrossFit
1 x 16 @ 100 lbs
3
Maria
Mercado
6pm CrossFit
1 x 16 @ 100 lbs
Did 5 with 60s
3
Patricia
Brown
5pm CrossFit
1 x 16 @ 100 lbs
50s
4
Gretchen
Otero
4pm CrossFit
1 x 16 @ 90 lbs
5
Donica
Ryder ⛵️
5am CrossFit
1 x 16 @ 80 lbs
5
Jenie
Reyes
8am CrossFit
1 x 16 @ 80 lbs
5
Jenny
Hart
6am CrossFit
1 x 16 @ 80 lbs
2 40 lb DB
6
Lisa
Gift
6pm CrossFit
1 x 16 @ 60 lbs
7
Betsy
Gelfand
5am CrossFit
1 x 16 @ 50 lbs
8
Lindsey
Hempy
6am CrossFit
1 x 16 @ 40 lbs
9
Emily
Small
7am CrossFit
1 x 16 @ 35 lbs
10
Private
5pm CrossFit
1 x 16 @ 30 lbs
11
Brenna
Jarrells
4pm CrossFit
1 x 16 @ 20 lbs
11
Jan
Hughes-Austin
5pm CrossFit
1 x 16 @ 20 lbs
10lb dumbbells
11
Theresa
Brinsa
7am CrossFit
1 x 16 @ 20 lbs
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