CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10 Scap Push-ups
10 Scap Pull-ups
10 PVC Passes
5 Reverse Grip PVC Passes
15 Banded Face Pulls
10 Banded Ext. Rotations w/ Press
5 Double Push-up Inchworms
1:00 Front Plank
10 Banded Low Ext. Rotations / side
2x 0:10 Bottom of Dip Hold
50 ft. Waiter’s Walk / side (heavy)
1:00 Handstand “Stuff”
Strength
Shoulder Press (5 @ 50%, 5 @ 60%, 5 @ 70%)
12 minutes
Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
16 minute timecap
This is a total burner where most people have to scale appropriately AND break up into manageable subsets.
Scale HSPU so that you can perform the 21 in AT MOST 3 subsets. Ring Dips and Push-ups should be the same.
Can’t perform 7+ HSPU or Ring Dips consecutively? Scale to DB Shoulder Press and either Bar Dips or Bench Dips. Scale Push-ups to elevated hand push-ups. Please don’t try to RX when these movements are just outside of this capacity- the fatigue on this one is serious and you could end up with a bad HSPU neck stinger. Be smart about this.
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