CrossFit ATR – CrossFit
Warm-up
15 Band Pull Aparts
15 Scap Pull-ups
10 Scap Push-ups
10 PVC Passes
15 Banded Face Pulls
10 Banded T’s
10 DB Rows (light-moderate, both arms same time)
15 Hollow Rocks
15 Wall Squats
5 Big Kips
10 Wall Balls (estimated metcon weight)
5 Kipping Pull-ups
1:00 Side Plank / side
Weightlifting
Deadlift + Hang Power Clean + Hang Squat Clean (7×1 every 1:30)
Increasing weight throughout
Skill Development
Monkey Bar Traverse (Total distance (feet) covered )
Skill building on monkey bars
Please bring gloves if you have them to protect your hands!
Scale for monkey bars will be 5 sets of :15 pronated grip static holds with the chin over the bar. Adjust bands so that you can successfully hold for :15 before starting. Rest as needed between sets
Metcon
Wall Ball Fran (Time)
21-15-9
Wall Balls (20/14)
Pullups
8 minute timecap
This should be FAST! Scale so that you can perform most of this workout unbroken with little to no rest. If a coach no reps a wall ball shot, that means it doesn’t count! Be strict here as we’ve seen a lot of slack on wall balls lately, either with height of the ball or depth of the squat. Make sure you do not drop a wall ball from the top to the floor. It will be 5 burpees for the entire class, immediately.
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