CrossFit ATR, CrossFit ATR North – CrossFit
This will be our second wave at 5/3/1. It’s a little different this go around though. If you PR’ed your lifts this last cycle, you will use 90% of your 1RM as your 1RM this cycle. If you did not PR, you will continue with the same 1RM.
Warm-up
20 Banded T’s and Low External Rotations (per side)
15 Scap Pushups
15 Pushups
Walking Lunges —>
Walking Toe Touches <---
15 GHD Hip Extensions
2:00 to accumulate 1:00 in Hollow Body Hold
1:00 of Handstand “Stuff”
Bench Press (5@65%, 5@75%, 5+@85%)
15 minutes
Metcon (Time)
Buy-In: 1000m Row
10-9-8-7-6-5-4-3-2-1 Strict Pullups
1-2-3-4-5-6-7-8-9-10 Ring Dips
Cash-Out: 800m Run
Scale to a means of being able to perform at least 12 in a row of each movement, this way most sets can be unbroken, or at the most, broken into 2 subsets.
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