CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Bear Crawl —> and and <---
20 Cobras (5/2.5lb)
5 DEEP Dips
Metcon (Time)
60 Push-ups
50 Dips
40 HSPU
30 Bench Presses (135/85)
20 Jerks (135/95)
10 Push Press (135/95)
25 minute timecap.
Bar is on floor for jerks and push presses.
Break up reps early in order to last later in the game here. Think “JT” if you’ve done that one before. If you beast your way through the bodyweight stuff here, you might be rudely awakened on the barbell and take too much time there.
In terms of scaling, you should be able to perform AT LEAST 20 pushups, 10 dips, and 10 hspu consecutively for appropriate intensity. Also make sure that you have the capacity to do AT LEAST 10 bench presses, 10 jerks, and 5 push presses consecutively. Bench/jerk/push press must all be at the same weight (except females on bench). It’s hard to gameplan this because you’re going to do deal with burnout at some point.
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