CrossFit ATR, CrossFit ATR North – CrossFit
This week we adjust the 1RM we’ve been using. Based on your performance 2 weeks ago, this is how much you should increase your 1RM for the sake of the next 3 week’s progression.
Back Squat: 95% x 1 rep- use same 1RM, 2 reps – increase 10 lbs, 3-4 reps- increase 15 lbs, 5+ reps- increase 20 lbs.
Shoulder Press: 95% x 1 rep- use same 1RM, 2 reps- increase 5 lbs, 3-4 reps- increase 7.5 lbs, 5+ reps- increase 10 lbs.
Warm-up
200m Run
15 Banded Face Pulls
15 GHD Hip Extensions
5 Inchworms
0:30 Perfect Lunge / leg
0:30 Calf Stretch / leg
10 High Five Squats
10 Wipers
10 Banded Glute Bridges
10 Cossack Squats
15 Wall Squats
5 Good Mornings (45/35)
5 Pause Squats (45/35)
Strength
Back Squat (5 @ 65%, 5 @ 75%, 5+ @ 85%)
17 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP of:
7 DB Devils Presses (30/20)
14 Back Squats (155/105)
Back Squats are from the Rack.
Scale so that 14 reps can be done unbroken most, if not all rounds.
Devil Presses must be completed with BOTH dumbbells. If anyone drops their dumbbells on the floor from overhead during this metcon, everyone in class must immediately run 200 meters.
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