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Components
Weighted Pull-ups
Lady Deathstrike
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
1RM Pull-up + Lady Deathstrike - 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):
60 (36/24)
Workout
1RM Pull-up + Lady Deathstrike
Warm-up
200m Run
10 Toy Soldiers
10 Walking Toe Touches
10 Scap Pull-ups
10 Scap Push-ups
20 Banded Pull Aparts
15 Banded Face Pulls
15 GHD Hip Extensions
10 Single-leg KB RDL / leg (light)
15 KB Rows / arm (same weight as RDL)
5 Big Kips
5 Strict Pull-ups
Strength
Weighted Pull-ups (Build to a 1RM)
The Strict Pull-up
15 minutes
Any orientation of the hands on a straight bar is acceptable.
Metcon
Lady Deathstrike (AMRAP - Rounds and Reps)
Death by Pullups/Power Cleans/10m Shuttle Run EMOM
Minute 1: 1 Pullup
Minute 2: 2 Power Cleans (115/75)
Minute 3: 3x10m Shuttle Runs
Minute 4: 4 Pullups
Minute 5: 5 Power Cleans
Minute 6: 6x10m Shuttle Runs
Keep this process going until you fail to complete the reps in that given minute.
*Thoughts: Lady Deathstrike is a "death by" workout. She's known to be unbreakable and has superior strength (pullups, power cleans), stamina (long workout), and speed and agility (shuttle runs). She's a relentless adamantium laced cyborg, which is what you'll need to be to do well on this one.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 18, 2018
Male Clients
1
Brandon
Thorsten
4pm CrossFit
1 x 1 @ 128 lbs
Went fine then failed 140.
2
Dominic
Pardini
5pm CrossFit
1 x 1 @ 108 lbs
supinated grip is cheating
3
Shaun
Storm
5pm CrossFit
1 x 1 @ 107 lbs
plus added body mass of 7lbs holidayzzzz
4
Brian
Kent
6pm CrossFit
1 x 1 @ 95 lbs
5
Nate
Cobb
8am CrossFit
1 x 1 @ 91 lbs
6
Aaron
Hungerford
4pm CrossFit
1 x 1 @ 90 lbs
6
Adam
Gelfand
12pm CrossFit
1 x 1 @ 90 lbs
sup grip
6
Joshua
Holmes
6pm CrossFit
1 x 1 @ 90 lbs
6
Robert
Christie
6am CrossFit
1 x 1 @ 90 lbs
Just missed 108
7
Connor
Miller 🍟 🍔
7pm CrossFit
1 x 1 @ 85 lbs
failed 90
8
Davey
Melzer
5pm CrossFit
1 x 1 @ 83 lbs
Bw 217 Tres cientos !!!!!!
9
AJ!
Isabelo
6am CrossFit
1 x 1 @ 80 lbs
failed 91 2x
9
Craig
Kreinest
4pm CrossFit
1 x 1 @ 80 lbs
failed 106
9
Denver
Guess
6pm CrossFit
1 x 1 @ 80 lbs
9
Private
5pm CrossFit
1 x 1 @ 80 lbs
9
Fernando
Flores
6pm CrossFit
1 x 1 @ 80 lbs
9
Ryan
Goderre
6pm CrossFit
1 x 1 @ 80 lbs
10
Chris
Aldrich
6am CrossFit
1 x 1 @ 70 lbs
10
Jim
Pinkerton
8am CrossFit
1 x 1 @ 70 lbs
75f
10
Mike
Tighe
6am CrossFit
1 x 1 @ 70 lbs
pronated grip pr
11
Ryan
Figuerado
7am CrossFit
1 x 1 @ 66 lbs
12
Jay
Cortez
6pm CrossFit
1 x 1 @ 62 lbs
almost hit 80
12
Ulrick
Matsunaga
7am CrossFit
1 x 1 @ 62 lbs
failed 67 and 64.5
13
Lenny
T
4pm CrossFit
1 x 1 @ 58 lbs
14
Jaimeson
Pollen
5pm CrossFit
1 x 1 @ 55 lbs
14
Moe
Mubarak
6am CrossFit
1 x 1 @ 55 lbs
15
Ron
Singer
6pm CrossFit
1 x 1 @ 54 lbs
16
Chad
Baker
12pm CrossFit
1 x 1 @ 50 lbs
17
Ramon
Ulloa
6pm CrossFit
1 x 1 @ 45 lbs
18
Tyler
Eickmann
5pm CrossFit
1 x 1 @ 37.5 lbs
19
Fabricio
🦍
12pm CrossFit
1 x 1 @ 31 lbs
35 lbs supinated grip
19
Lucas
Bitencourt
7pm CrossFit
1 x 1 @ 31 lbs
20
Jet
Javelet
5pm CrossFit
1 x 1 @ 30 lbs
21
S.W
SHIM
12pm CrossFit
8 x 1 @ 26 lbs
22
Jason
Jarrells
5pm CrossFit
1 x 1 @ 17.5 lbs
23
Julian
Willis
12pm CrossFit
1 x 1 @ 17 lbs
Female Clients
1
Heather
Spears
7pm CrossFit
1 x 1 @ 55 lbs
2
Lenae
Parzanese
12pm CrossFit
1 x 1 @ 53 lbs
3
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 51 lbs
failed 60lb. 44lb KB+5lb + 2lb belt
4
Alicia
Dolan
6am CrossFit
1 x 1 @ 49 lbs
5
Genesis
Dejesus
7pm CrossFit
1 x 1 @ 26 lbs
5
Kym
Janke
4pm CrossFit
1 x 1 @ 26 lbs
regular grip, red kettlebell on waist
5
Laura
Ringgold
4pm CrossFit
1 x 1 @ 26 lbs
Failed 28.5#
6
Kim
McGrath
5pm CrossFit
1 x 1 @ 20 lbs
6
Rachael
Storm
12pm CrossFit
1 x 1 @ 20 lbs
7
Katie
Spurrell
6pm CrossFit
1 x 1 @ 12.5 lbs
8
Gracie
Laciste
4pm CrossFit
1 x 1 @ 7.5 lbs
Failed 10#
9
Theresa
Brinsa
4pm CrossFit
1 x 1 @ 5.5 lbs
10
kasey
stark
5pm CrossFit
1 x 1 @ 2 lbs
11
Kait
Pollen
5pm CrossFit
1 x 1 @ 0.5 lbs
12
Alissa
Cobb
6am CrossFit
1 x 1 @ 0 lbs
thin red
12
Beth
Gray
12pm CrossFit
1 x 1 @ 0 lbs
thin black 1 rep
12
Camille
Chamberlen
7am CrossFit
1 x 1 @ 0 lbs
orange band failed bw
12
Danielle
Barragan
12pm CrossFit
1 x 1 @ 0 lbs
Attempted to do a pull up with a 1lb plate
12
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 0 lbs
almost made it w no band
12
Janis
Green
7am CrossFit
1 x 1 @ 0 lbs
thin red green black
12
Jasmine
Poon
8am CrossFit
1 x 1 @ 0 lbs
One strict pullup
12
Kaitlyn
Chau
6am CrossFit
1 x 1 @ 0 lbs
black band
12
Katherine
Hall
6am CrossFit
1 x 1 @ 0 lbs
black band
12
Lisa
Gift
5pm CrossFit
1 x 1 @ 0 lbs
thin red band
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