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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
Pull-up Fun + HSPU/Run/DB Lunge - 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):
32 (20/12)
Workout
Pull-up Fun + HSPU/Run/DB Lunge
Warm-up
20 Banded Pull Aparts
15 Scap Pull-ups
15 Scap Push-ups
5 Double Push-up Inchworms
10 PVC Passes
10 Banded Face Pulls
10 Banded Low Ext. Rotations / side
15 GHD Hip Extensions
10 DB Rows / side (moderate)
10 Banded Ext. Rotations w/ Press
5 Big Kips
3 Strict Pull-ups
DONE TOGETHER:
2:00 Handstand "Stuff"
Strength
Metcon (No Measure)
4 Rounds of:
3 Weighted Pull-ups
5 Strict Pull-ups
7 Kipping Pull-ups (ADV: C2B Pull-ups)
2-minute Rest
The goal is to perform each movement successively into the next, outside of the weighted pull-up. As soon as you drop the weight/belt, right back on the bar and you cannot come off until the 5 and 7 are done. Pick a weight for the pull-up you can maintain for each round. Go lighter than you think.
For those who cannot perform unassisted pull-ups, you will use a band to perform the first 3 pull-ups with a very good amount of difficulty. You will switch to a stronger band for the 5 strict and 7 kipping.
Metcon
Metcon (Time)
3 Rounds of:
20 HSPU
400m Run
100 ft. DB Lunge (50/30 per hand)
16 minute timecap.
Scale so that you can complete 20 HSPU or modifications (abmat, seated presses, etc.) unbroken for the first round. This should be difficult, but doable. Scale the weight for the DB Lunge to perform it unbroken as well for at least the first round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 26, 2018
Male Clients
1
Frank!e
Armas
5pm CrossFit
12:37
broke up the last HSUPs
2
Denver
Guess
5pm CrossFit
14:12
3
Private
4pm CrossFit
16:00
3
Lucas
Bitencourt
6pm CrossFit
16:00
12 hspu
4
Connor
Miller 🍟 🍔
6pm CrossFit
16:01
did Oly B4. 3 lunges short. 16:10 actual finish. Runs were very s...
5
Mike
Tighe
4pm CrossFit
16:02
5
Olivier
Derei
7pm CrossFit
16:02
finished it, but took a while. juststarted the lunges on the cap
6
Brandon
Thorsten
4pm CrossFit
16:04
7
Chris
Bartley
6pm CrossFit
14:18
1 pad, 40lb dbs
8
Bill
Curci
4pm CrossFit
14:30
tricep extension; 25lb lunge
9
Jet
Javelet
5pm CrossFit
15:14
40lb DB; 2 ab mat
10
Mel
Nutter
4pm CrossFit
16:00
20 20lb seated press, 300 m run, 11 lunges per round
11
Brandon
Gonzalez
4pm CrossFit
16:02
at 35 lbs lunge and 25 lb dumbell push overhead
11
Ryan
Holcombe
5pm CrossFit
16:02
40-30, 30-30; missed last round of lunges
12
Brian
Kent
4pm CrossFit
16:03
13
Joshua
Holmes
4pm CrossFit
16:04
finished 2nd round
14
Andrés
Herrera
4pm CrossFit
16:05
10HSPU #30 presses (#25 + abmat) 100m run per round
15
S.W
SHIM
12pm CrossFit
19:48
HSW(1,2x10)+ DB press (15x1,2,3 10/20),400 m, 15 LUNGE
16
Chad
Baker
12pm CrossFit
21:13
Seated DB Presses @ 25 lbs, first time running since I tore my ca...
17
Fabricio
🦍
12pm CrossFit
25:04
2 abmat
Female Clients
1
Private
5pm CrossFit
17:10
2
Maria
Mercado
6pm CrossFit
15:29
Started w/ hspu. Then I told my ego to sit down ;-)
3
Kait
Pollen
6pm CrossFit
15:50
20# z press
4
kasey
stark
5pm CrossFit
15:51
15 lb press, 25 lb lunge
5
Kym
Janke
4pm CrossFit
15:55
20lb seated press sub for hspu
6
Lenae
Parzanese
6pm CrossFit
16:09
7
Gracie
Laciste
4pm CrossFit
16:42
Finished / HSPU 25#plate + 1abmat
8
Patricia
Brown
5pm CrossFit
16:50
1ab mat, 10 HSPU
9
Beth
Gray
12pm CrossFit
18:30
went over time to complete sub DB press 15# /400 m row / 15# 100 ...
10
Donica
Ryder ⛵️
12pm CrossFit
19:37
not quite Rx. 25 lb DB lunges. 10-15 HSPUs each round. subbed rem...
11
Theresa
Brinsa
12pm CrossFit
20:51
2 mats,20 lb
12
Chelsie
Coughlin
12pm CrossFit
22:00
finished roughly 22 mins. 20/15# DB press, 25# DB lunges. Finishe...
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