Pre-Thanksgiving Pulls + Sprints

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 400m Run 15 Scap Pull-ups 15 Banded Face Pulls 15 Band Pull Aparts 10 Wipers 10 Scorpions 10 PVC Passes 10 DB Rows / side (moderate) 5 Big Kips Strength Metcon (Weight) 4 Rounds for...

Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 400m Run 5 Double Push-up Inchworms 15 Air Squats 15 GHD Hip Extensions 10 Banded Pull Aparts 10 Walking Toe Touches 15 Banded Low Ext. Rotations / side 15 Banded Glute Bridges 10 Jumps...

Adjusting 1RMs

CrossFit ATR, CrossFit ATR North – CrossFit This week we adjust the 1RM we’ve been using. Based on your performance 2 weeks ago, this is how much you should increase your 1RM for the sake of the next 3 week’s progression. Back Squat: 95% x 1 rep- use...

Sunday Funday

CrossFit ATR – CrossFit View Public Whiteboard Warm-up 25 minute Mobility and Yoga Foam Rolling followed by a yoga flow. Metcon (Time) For time: 400m Run 75 Air Squats 50 WTD sit-ups (40/25) 400m Run 75 Air Squats 50 Hand Release Pushups 400m Run 75 Air Squats...

Strength Week 9

CrossFit ATR, CrossFit ATR North – Barbell Club View Public Whiteboard Snatch (E2M x 8 sets) End at 95+% Clean and Jerk (E3M x 7 sets) End at 95+% Back Squat (Build to a Heavy Single) Aim for 90+% Chinese Rows (3×10 @ YOUR PICK) Shoulder Press (3×3 @...