CrossFit ATR – CrossFit
Warm-up
A) 3 Rounds: (:35 on :05 transition)
Jump Rope Skills (Single, Double or Triple Unders)
Cuban Presses (10/5/2.5lbs)
Side Plank Right Side
Side Plank Left Side
B)100ft Dumbbell Plank Pull Through (50ft moving right then 50ft moving left)(30/20lbs)
C) 10 Minute Shoulder Front Rack Mobility
Strength
Shoulder Press (5×5 )
Immediately followed by 10/8 calorie max effort Assault bike sprint. Rest :90 per round.
These are BANDED Presses. Each barbell will be hooked up with 1″ or 1.5″ pull-up bands that are connected to kettlebells. Warm up and figure out a weight to use for all 5 sets. Work in groups of 3-4 per barbell for this.
DB Rows (10-9-8-7-6-5-4-3-2-1)
10-9-8-7-6-5-4-3-2-1:
Dumbbell Rows (per side)
Handstand Shoulder Touches
Scale Shoulder Touches to 1 Wall Walk per round with 5-10 second hold @ top of Wall Walk or Dumbbell Strict Presses (10-1)
Mobility
2:00 Foam Roll Quads
2:00 Couch Stretch
2:00 Pigeon Stretch
1:00 Pec Stretch
Recent Comments