CrossFit ATR, CrossFit ATR North – CrossFit

Come dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.

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20 Banded Face Pulls

5 Double Push-up Inchworms

10 GHD Hip Extension

0:30 Side Plank / side

10 Cossack Squats

5 PVC Passes

10 Banded Ext. Rotation w/ Press

1:00 Handstand Progressions


Empty Barbell Warm-up + Drills


Clean and Jerk

1 EMOM x 10

Increasing weight throughout


All alone on an alien planet, how would you cope with being their god? Would you be able to make the right choice every time?

Superman (Time)

3 Rounds

3 Ring Muscle Ups

5 Clean and Jerks (205/135)

7 Burpees

15 Double Unders

*Thoughts: The Man of Steel has all the muscle (muscle-ups), is quick to get back up (burpees), is known for lifting cars (clean and jerk), and can fly (DU).
In honor of Superman, we should use his colors. Guys use 45s (Red) and 35s (Blue) while Ladies use 45s (Red) and 2kgs (Little Blue)

Scale for 3 RMU: 8 Strict Pull-ups