The Push

CrossFit ATR – CrossFit Warm-up Metcon (No Measure) Run 400 20 Cobras (2.5) 3 Sided Plank (x2) (:30 each side) :25 / :10 Sec Hollow Hold (x3) Banded Lateral Walking 15 GHD Hip Ext. 15 Banded T (x2) 15 Ext Rot w/ Press (x2) Metcon Metcon (AMRAP – Reps) 1...

Fun twist to OLY

CrossFit ATR – CrossFit Warm-up Skill Development The warm-up today will be based around core and shoulder stability. Pause Snatch Snatch, with pause at a specified point.EMOM 10: 1 Pause Snatch Just above the knees Metcon Metcon (Weight) 5 Rounds: 30 Double...

Back and Forth

CrossFit ATR – CrossFit Weightlifting Back Squat (5×5 @ 80%) Superset each of the 5 working sets with 10 Dumbbell Rows each arm (AHAP) Metcon Metcon (AMRAP – Rounds) Death by Shuttle Sprints2 cones will be placed 10 yards apart. Every minute on the...

Intro to stones

CrossFit ATR – CrossFit Skill Review Atlas Stone to Shoulder Be sure to bring long sleeves! Metcon Metcon (Time) 6 Rounds: Row 300 3 Stone to Shoulder (TBD) 6 Dips 9 WTD Sit-ups (50/30) RX+ Ring Dips RX Bar...

We’re Back!

CrossFit ATR – Barbell Club Time to start focusing on the California State Games. The time to register, pick a weight, and get on a program is now. Snatch Grip Push Press (5×2, build up in weight) Snatch Balance (Heavy Single) Should finish heavier than...