CrossFit ATR, CrossFit ATR North – CrossFit
Warm-Up
400m Run
3 Sided Plank (:30 a side)
10 Wipers
10 Scorpions
2 Rounds:
5 Scap Pullups
10 Cobras (2.5lbs)
10 Banded Goodmornings
5 Burpees to a 6″ target
Weightlifting
Deadlift (5-5-3-3-1-1-1)
Every 3 Minutes you will complete your deadlift followed by 1 Rope Climb of the hardest variation.
This is to be looked at as a strength piece for both movements. You will have time for both movements each round so concentrate on building to a heavy DL and work on your Rope Skills.
Rope Climb Progressions:
Legless 15′-> Reg 20′-> Reg 15′ -> Hitch progression-> 5 Strict Pull-ups
Rope Climb (For Tracking Purposes)
Note each rounds progressions in comments
Metcon
Metcon (AMRAP – Rounds and Reps)
Alternating every minute for 15 minutes:
Minute 1: 5 GHR’s
Minute 2: 15/12 Calories Row
Minute 3: Max Pull-ups in 30 Seconds
The way we will score this is:
Rounds- Total rounds completed EMOM
Reps- Total Pullups completed over all 5 sets combined
Sub for GHR’s: 10 Weighted Hip ext. -> Z-GHR -> Banded GHR
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