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Components
Front Squat
Front Squat
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
Front Squat + DU/Pull-ups/Burpee over Bar - 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):
46 (24/22)
Workout
Front Squat + DU/Pull-ups/Burpee over Bar
Warm-up
8 minutes to complete...
2 Rounds of:
10/8 Calorie Bike
10 Banded Squats
10 External Rotations / arm (10/5)
8 Scap Pull-up into Oblique Leg Raises
THEN
3 minutes of Empty Barbell Points of Performance
Strength
Front Squat (Build to Heavy Single)
12 minutes
Front Squat (4x4 @ 80% of Single)
Together E2MOM (8 minutes)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP of:
30 Double Unders
15 Burpee over Bar
10 Strict Pull-ups
Scale according so that everything can be done unbroken (or really close to it) in the first round. If 30 DU is something that takes more than 45 seconds, scale to double under attempts for 45 seconds OR 75 Single Unders.
Accessory Work
Metcon (No Measure)
Double KB Front Rack Lunge 3x10/leg
Superset with
4x10 DB Hammer Curls
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 30, 2019
Male Clients
1
Jim
Pinkerton
8am CrossFit
1 x 1 @ 315 lbs
2
Brian
Kent
4pm CrossFit
1 x 1 @ 305 lbs
3
Fabricio
🦍
12pm CrossFit
1 x 1 @ 301 lbs
4
Papi
Aka Teddy
4pm CrossFit
1 x 1 @ 285 lbs
5
Adam
Gelfand
12pm CrossFit
1 x 1 @ 275 lbs
5
Tyler
Eickmann
8am CrossFit
1 x 1 @ 275 lbs
Attempted 295.
6
AJ!
Isabelo
6am CrossFit
1 x 1 @ 265 lbs
7
Andrés
Herrera
4pm CrossFit
1 x 1 @ 255 lbs
8
Brandon
Thorsten
5pm CrossFit
1 x 1 @ 245 lbs
1st front squats in 2 years
8
Ryan
Figuerado
4pm CrossFit
1 x 1 @ 245 lbs
9
Jaimeson
Pollen
5pm CrossFit
1 x 1 @ 225 lbs
9
Mike
Tighe
4pm CrossFit
1 x 1 @ 225 lbs
255 fail
10
Frank!e
Armas
12pm CrossFit
1 x 1 @ 224.91 lbs
11
Bill
Curci
4pm CrossFit
1 x 1 @ 205 lbs
11
Eric
Otero
5pm CrossFit
1 x 1 @ 205 lbs
11
Private
6pm CrossFit
1 x 1 @ 205 lbs
11
Kevin
Gelfand
6am CrossFit
1 x 1 @ 205 lbs
11
Ryan
Keith
12pm CrossFit
1 x 1 @ 205 lbs
12
Aldair
Rodriguez
12pm CrossFit
1 x 1 @ 195 lbs
12
Christopher
Lai
7am CrossFit
1 x 1 @ 195 lbs
12
S.W
SHIM
12pm CrossFit
1 x 1 @ 195 lbs
13
Ashish
Grover
12pm CrossFit
1 x 1 @ 175 lbs
13
Kevin
Henderson
12pm CrossFit
1 x 1 @ 175 lbs
13
Pinpin
Anson
4pm CrossFit
1 x 1 @ 175 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 1 @ 225 lbs
2
Lindsey
Hempy
6am CrossFit
1 x 1 @ 191 lbs
felt easy. then failed 200 bc core collapsed.
3
Heather
Spears
5pm CrossFit
1 x 1 @ 188 lbs
4
Janis
Green
7am CrossFit
1 x 1 @ 185 lbs
5
Patricia
Brown
6pm CrossFit
1 x 1 @ 175 lbs
6
Jaclyn
Morbitzer
8am CrossFit
1 x 1 @ 165 lbs
6
Manda
Serna
4pm CrossFit
1 x 1 @ 165 lbs
7
Patti
Gerckens
8am CrossFit
1 x 1 @ 155 lbs
8
kasey
stark
5pm CrossFit
1 x 1 @ 145 lbs
9
April
Hernandez
8am CrossFit
1 x 1 @ 140 lbs
10
Becca
Chang
6pm CrossFit
1 x 1 @ 135 lbs
11
Kelly
Hill
6am CrossFit
1 x 1 @ 130 lbs
12
Tammy
Nguyen
7am CrossFit
1 x 1 @ 125 lbs
13
Janny
Zaa
6pm CrossFit
1 x 1 @ 123 lbs
14
Kaitlin
Woods
6pm CrossFit
1 x 1 @ 115 lbs
14
Wendy
Escalante
12pm CrossFit
1 x 1 @ 115 lbs
14
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 115 lbs
15
Gretchen
Otero
8am CrossFit
1 x 1 @ 105 lbs
16
Rowena
Sinclair
12pm CrossFit
1 x 1 @ 95 lbs
16
Thuong
Ton
7am CrossFit
1 x 1 @ 95 lbs
16
Yaili
Dominguez ...
7pm CrossFit
1 x 1 @ 95 lbs
17
Alexia
Martinez
6am CrossFit
1 x 1 @ 85 lbs
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