CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
8 minutes to complete:
10 Banded Ext. Rotations w/ Press
10 Scap Pull-ups
10 PVC Passes
10 PVC B/N Jerks
10 PVC OHS
15 Wall Squats
0:45 Handstand “Stuff”
Waiter’s Walk / arm (HEAVY)
DONE TOGETHER (Get a Barbell first):
1:00 Calf Stretch / leg
5 B/N OHS Grip Presses (45/35)
5 Good Mornings (45/35)
5 B/N Jerks (45/35)
5 Pause OHS (45/35)
Strength
Shoulder Press (Build to a 1RM)
10 minutes
Overhead Squat (Build to a Heavy Single)
10 minutes
If the Overhead Squat is a new movement for you, you will be practicing the behind-the-neck split jerk and the overhead squat, building your foundation with the movement. Your coach will give you what will be appropriate. This movement calls for supreme mobility and stability and its development is of great importance. Be patient and keep working on it- it’s worth it!
Metcon
Metcon (Time)
21-15-9
Overhead squats (115/80)
Toes-to-bars
10 minute timecap
Intermediate Option
15-12-9
Overhead squats (95/65)
Toes-to-bars
Beginner Option
15-12-9
Overhead squats (45/35)
Sit-ups
Scale so that you can perform the 21 OHS and 21 T2B in 2 subsets or less. Otherwise, scale to 15 reps like in the intermediate and beginner options with the same idea (2 subsets or less).
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