CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
15/12 Calorie Assault Bike
5 Double Pushup Inchworms
Walking Lunge —>
Walking Toe Touches <---
2 Rounds of:
10 GHD Hip Extensions
10 KB Single Leg Deadlifts / side
2 Rounds of:
0:30 Hanging Hollow Body Hold
1:00 of Handstand “Stuff”
Coach will guide you through
1 Round of:
DT with an empty bar
2-Rep DT Complex (Build to Heaviest)
2 Deadlifts + 2 Hang Power Cleans + Jerks
12 minutes
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
In order to get the appropriate intensity, athletes should scale to a weight that they can do at least 1 full round unbroken. Yes, we are asking you to do the first round unbroken.
Strategy: If you’re going to drop the bar, do it after 11 Deadlifts and 8 Hang Power Cleans.
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