CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
0:30 Single Unders
0:30 Crossovers
0:30 Double Unders
15 Scap Push-ups
5 Inchworms
15 Scap Pull-ups
15 Banded Face Pulls
15 Banded Pull Aparts
15 V-Ups
15 GHD Sit-ups
5 Big Kips
1:00 Hamstring Stretch / side
1:00 Couch Stretch / side
Strength
Metcon (3 Rounds for weight)
EMOM x 4:
6 Strict Pull-ups
Rest 2 minutes
EMOM x 4:
4 Weighted Pull-ups
Rest 2 minutes
EMOM x 4:
2 Weighted Pull-ups (heavier)
Temper expectations on weighted pull-ups because this does add up. Round 1 is the first 4 minutes where you performed 6 unweighted strict pull-ups every minute. Round 2, log in your weight used for the 4 weighted pull-ups and Round 3, log in your heavier weight used for 2 pull-ups. Log in only the weights used to complete all the rounds. If you drop down in weight, you will only log in the lightest weight used.
Intermediate:
EMOM x 4:
6 Kipping Pull-ups
2 minutes rest
EMOM x 4:
4 Strict Pull-ups
2 minutes rest
EMOM x 4:
2 Weighted Pull-ups
Beginner:
EMOM x 4:
6 Thick Band Strict Pull-ups
2 minutes rest
EMOM x 4:
4 Thin Band Strict Pull-ups
2 minutes rest
EMOM x 4:
2 Kipping Pull-ups
Metcon
Metcon (Time)
30 Toes-to-bar
30 Double Unders
30 GHD Sit-ups
30/20 Calorie Bike
20 Toes-to-bar
20 Double Unders
20 GHD Sit-ups
20/15 Calorie Bike
Rx+: Convert Toes-to-bar to L-Hold Toes-to-bar and half the amount. E.g. instead of 30-20 T2B, perform 15-10 L-Hold T2B.
15 minute timecap
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