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Components
Metcon
Weighted Pull-ups
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
Back Building - CrossFit ATR Kearny Mesa
Class
(All)
5am CrossFit
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (7/5)
Workout
Back Building
Warm-up
800m Run
Accessory Work
Metcon (Weight)
4 Rounds:
4 Strict Toes to Bar
8/8 Dumbbell Rows (increasing)
12 GHD Hip Extension
tracking heaviest DB Row
Scale Strict T2B with Hanging Leg Raises
Strength
Weighted Pull-ups ((details below))
The Strict Pull-up
Details:
10 Minutes to a heavy 5 Rep weighted pull-ups.
Then, over the next 5 Minutes, you will get 3 attempts at a 1 RM Weighted Pullup.
Metcon
Metcon (Time)
For Time:
30 Box Jump Overs (30/24")
15 Chest to Bar Pull-ups
30 Alternating DB Ground to Overhead (70/35lbs)
15 Chest to Bar Pull-ups
30 Burpees
Mobility
Foam Roll Lats (2 min per side)
Banded Lat Stretch (1 min per side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 16, 2021
Male Clients
1
Brandon
Thorsten
12pm CrossFit
106 lbs
2
Spencer
Baker
5pm CrossFit
80 lbs
3
Eric
Otero
4pm CrossFit
60 lbs
3
Nate
Cobb
12pm CrossFit
60 lbs
4
Eric
Cisneros
5am CrossFit
65 lbs
5
Christian
Lopez
12pm CrossFit
60 lbs
6
Omar
Juarez
5pm CrossFit
35 lbs
Female Clients
1
Private
4pm CrossFit
40 lbs
2
Steph
Jarosz
12pm CrossFit
45 lbs
3
Katie
Klink
12pm CrossFit
35 lbs
4
Madison
Rickard
5am CrossFit
25 lbs
5
Jordyn
Lilly
4pm CrossFit
0 lbs
small black band for 1r max
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