CrossFit ATR, CrossFit ATR North – CrossFit

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Pertinent Information:

This week is “Pro-Wrestler Week” at ATR, to commemorate WWE’s biggest event of the year, Wrestlemania. This is the 35th Wrestlemania in WWE history and takes place Sunday, April 7. The entire week we will have a wrestler-themed workout highlighting a hall of famer.

Warm-up

200m Run

50 ft. Walking Lunge

5 Double Push-up Inchworms

15 GHD Hip Extensions

10 Cossack Squats

10 Walking Toe Touches

5 Broad Jumps

15 Banded Face Pulls

10 DB Rows / side (moderate)

5 Big Kips

Skill Development

15 minutes of Bar Muscle-up drills and practice

Metcon

Shawn Michaels (AMRAP – Rounds and Reps)

20 minute AMRAP of:

Buy-in: 1 minute of Cossack Squats (flexing optional)

4 Bar Muscle-ups

12 Deadlifts (185/125)

16 Box Jump Overs (30/24)

*after each round, perform 1 walking toe touch per leg.
A longer workout since HBK always goes the distance. As evident from his picture below, his signature pose is resemblant of the cossack squat. Muscle-ups for his patented kip-up, deadlifts because he broke his back in the middle of his career, and box jump overs because HBK was a high-flying risk taker.

Sub for 4 Bar Muscle-ups: 4 Strict Chest-to-bar pull-ups + 8 Honest push-ups


Shawn Michaels was the first Grand Slam Champion in WWE history, meaning he was the first to win each of WWE’s titles. Michaels is considered one of the greatest wrestlers in history, receiving 15 Match of the Year awards.