CrossFit ATR – CrossFit
Warm-up
EMOM
1- 200m Run
2- 200m Run
3- 15 GHD Hip Extensions
4- 0:30 Heavy D-Ball Hold
5- 10 Cobras + 10 Scorpions
6- 10 Wipers + 10 Pushups
7- Walking Toe Touches –>
8- Walking Lunges <--
Then…
Empty Bar Deadlift Work
Kev (AMRAP – Rounds and Reps)
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. partner barbell carry, 315 lb.
Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.
Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.
He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.
To learn more about Kev click here
Women’s weight: 225
Scale weight to one that can be done for AT LEAST 5 unbroken deadlifts to start.
Scale for Bar MU: 4 Pull-ups per muscle up
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