The Quadfather

CrossFit ATR – Barbell Club Barbell GHD Hip Extensions (2×10) Behind The Neck Jerk (4×3, buildup warmup) Clean + 2 Jerks (Build to Heaviest) #WTFarelegsanyway (Build to Heaviest) 3 Front Squats @ 3331Must face a clock to verify REAL seconds. First...

Partner Saturday

CrossFit ATR – CrossFit Metcon (Time) Open: 800m Run 4RFT: 20 Snatches (75/55) 40 Calorie Row 60 Double Unders Close: 800m Run *Both partners open and close with the Run together * You can partition the 4 RFT however you...

<3 Kelly <3

CrossFit ATR – CrossFit Back Squat (3 Reps Every 2 Minutes for 10 Minutes) @ 80-85% Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#25 Minute...

Bonus Work

CrossFit ATR – CrossFit Metcon (No Measure) 2 x 10 Banded: T, Y, Ext Rot. with Press 2 x 10 Pallof Press 2 x 10 (Each side) Lateral Ball Tosses (20/14) 2 x 50′ (Per arm) Single Arm Farmers Walk (70/50) Metcon (No Measure) 30 Minutes: Full Body...

Kipping Pull-up Technique Day!

CrossFit ATR – CrossFit Skill Development Kipping Pull-up Technique: Regular Kipping Pull-up Butterfly Pull-up (Importance in building a Strict Pull-up before a Kipping Pull-up) Continuous Pull-ups (AMRAP – Rounds and Reps) With a continuously running...