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Components
DB Rows
Back Squat
Weighted Pull-ups
The Wifey (Deuce)
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
Week 7 - Recovery Day - 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):
40 (23/17)
Workout
Week 7 - Recovery Day
Save the date: Saturday 12/14 ATR 7 Year Anniversary Bash (7pm-12) Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-up
9 min AMRAP:
10 Banded Ext. Rotations (Low)(per side)
10 Banded Squats
8/8 Dumbbell Rows
DB Rows (heaviest set of 8)
tracking heaviest set of 8 DB Rows from warm-up
Strength
Back Squat (2x5 @ 80% of Monday's weight)
8 minutes
Weighted Pull-ups (5x3 @ Your Pick)
The Strict Pull-up
If you cannot perform unassisted pull-ups, perform 5x5 Pull-up Negatives with a 5-count down.
12 minutes
Metcon
The Wifey (Deuce) (Time)
25-20-15-10-5 Calorie Row + GHD Situps
(14 Minute Cap)
Scale for GHD Sit-ups:
50-40-30-20-10 Butterfly Sit-ups
This is a lot of GHD Sit-ups!!!
If you are newer to GHD Sit-ups do not complete all 75!
If you start to fail or struggle to keep in bigger sets trhan 5 stop and move on to Butterfly Sit-ups.
Mobility
Metcon (No Measure)
2 Rounds of:
1 min Pigeon Stretch / side
2 min Foam Roll Quads
1 min Pec Stretch on Foam Roller (5s each hand)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 04, 2019
Male Clients
1
Adam
Gelfand
12pm CrossFit
1 x 8 @ 106 lbs
1
Brad
Damon
6am CrossFit
1 x 8 @ 106 lbs
1
Nate
Cobb
12pm CrossFit
1 x 8 @ 106 lbs
2
Ken
Nelson
4pm CrossFit
1 x 8 @ 100 lbs
200 lbs total
3
Joshua
Holmes
8am CrossFit
1 x 8 @ 85 lbs
3
Kevin
Gelfand
4pm CrossFit
1 x 8 @ 85 lbs
85 lb per db
4
Private
6am CrossFit
1 x 8 @ 70 lbs
4
Bill
Curci
4pm CrossFit
1 x 8 @ 70 lbs
2x70lb
4
Brian
Kalmenson
6am CrossFit
1 x 8 @ 70 lbs
4
Chad
Baker
12pm CrossFit
1 x 8 @ 70 lbs
4
Craig
Kreinest
4pm CrossFit
1 x 8 @ 70 lbs
per hand
4
Jaimeson
Pollen
12pm CrossFit
1 x 8 @ 70 lbs
per hand
5
Ashish
Grover
7am CrossFit
1 x 8 @ 60 lbs
5
Ron
Kao
6pm CrossFit
1 x 8 @ 60 lbs
5
Ryan
Figuerado
4pm CrossFit
1 x 8 @ 60 lbs
5
Tyler
Eickmann
8am CrossFit
1 x 8 @ 60 lbs
6
Eric
Otero
5pm CrossFit
1 x 8 @ 55 lbs
55# DB per hand
7
Ryan
Holcombe
6pm CrossFit
1 x 8 @ 50 lbs
8
Michael
Liu
6am CrossFit
1 x 8 @ 44 lbs
9
Christopher
Lai
7am CrossFit
1 x 10 @ 40 lbs
9
Hipster
Carlos
6am CrossFit
1 x 8 @ 40 lbs
9
Julian
Haddad
6pm CrossFit
1 x 8 @ 40 lbs
9
Michael
SYLLIAASEN
6pm CrossFit
1 x 8 @ 40 lbs
Female Clients
1
Heather
Spears
12pm CrossFit
1 x 8 @ 85 lbs
2
Maria
Mercado
6pm CrossFit
1 x 8 @ 50 lbs
3
Lisa
Gift
5pm CrossFit
1 x 8 @ 44 lbs
4
Jaclyn
Morbitzer
8am CrossFit
1 x 8 @ 40 lbs
per hand
4
Janis
Green
7am CrossFit
1 x 8 @ 40 lbs
4
Ruth
Rittermann
6am CrossFit
1 x 8 @ 40 lbs
5
ashley
green
6pm CrossFit
1 x 8 @ 35 lbs
5
kasey
stark
5pm CrossFit
1 x 8 @ 35 lbs
5
Michelle
Robidas
7am CrossFit
1 x 8 @ 35 lbs
5
Rowena
Sinclair
12pm CrossFit
1 x 8 @ 35 lbs
6
Esmeralda
Bernal
5pm CrossFit
1 x 8 @ 30 lbs
6
Gretchen
Otero
5pm CrossFit
1 x 8 @ 30 lbs
6
Karli-Mae
Ochoa
6am CrossFit
1 x 8 @ 30 lbs
6
Wifey
(aka Chris ...
6pm CrossFit
1 x 8 @ 30 lbs
20-25-30
7
Becca
Chang
6pm CrossFit
1 x 8 @ 25 lbs
7
Lindsey
Hempy
6am CrossFit
1 x 8 @ 25 lbs
8
Kelly
Hill
6am CrossFit
1 x 8 @ 20 lbs
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