CrossFit ATR – CrossFit
Skill Development
Cone Drills to improve change of direction speed
7000/5000lb Elephant (Time)
Ground to Overhead (7000/5000lbs total) the weight of your choice. The lower your weight the more reps you do. Choose a challenging but manageable weight and always remember to keep your Form.
Weight example (7000lbs):
52 reps at 135lbs
74 reps at 95lbs
93 reps at 75lbs
156 reps at 45lbs
Weight example (5000lbs):
44 reps at 115lbs
53 reps at 95lbs
66 reps at 75lbs
91 reps at 55lbs
143 reps at 35lbs
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