CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
20 Lunges
5 Double Push-up Inchworms
10 Banded Ext. Rotations w/ Press
10 PVC Passes
15 Banded Face Pulls
0:30 Perfect Lunge / leg
15 PVC OH Wall Squats
5 PVC Snatch Balance
15 PVC GHD Hip Extensions
15 V-Ups
DONE TOGETHER (empty barbell:
5 B/N Snatch Grip Presses
0:10 Snatch Grip Overhead Hold
5 Pause OHS
5 Good Mornings
5 B/N Sotts Press
5 Snatch
Strength
Snatch (1 EMOM x 10)
Build up in weight throughout, form permitting.
Please DO NOT add weight to a bar after failing a lift, or even running the platform. Focus on technique and nail it before you think about adding weight.
Metcon
Metcon (Time)
30 Toes-to-bars
40 Single-arm Dumbbell Snatches (50/35)
50 Dumbbell Box Step-overs (24/20)
40 Single-arm Dumbbell Snatches
30 Toes-to-bars
13 minute timecap
Scale so that 30 T2B can be done in 2-3 subsets at the most to start. Snatches shouldn’t be very heavy and should be performed in ‘relentless singles’ fashion.
**The Dumbbell Box Step-overs are done with the same DB for Snatches (1 DB) and you MUST TURN AROUND on the box BEFORE stepping down.**
You can hold the DB anywhere, but it cannot touch your legs or the box at any time.
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