CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
200m Run
10 Toy Soldiers
10 Walking Toe Touches
10 Scap Pull-ups
10 Scap Push-ups
20 Banded Pull Aparts
15 Banded Face Pulls
15 GHD Hip Extensions
10 Single-leg KB RDL / leg (light)
15 KB Rows / arm (same weight as RDL)
5 Big Kips
5 Strict Pull-ups
Strength
Weighted Pull-ups (Build to a 1RM)
15 minutes
Any orientation of the hands on a straight bar is acceptable.
Metcon
Lady Deathstrike (AMRAP – Rounds and Reps)
Death by Pullups/Power Cleans/10m Shuttle Run EMOM
Minute 1: 1 Pullup
Minute 2: 2 Power Cleans (115/75)
Minute 3: 3x10m Shuttle Runs
Minute 4: 4 Pullups
Minute 5: 5 Power Cleans
Minute 6: 6x10m Shuttle Runs
Keep this process going until you fail to complete the reps in that given minute.
*Thoughts: Lady Deathstrike is a “death by” workout. She’s known to be unbreakable and has superior strength (pullups, power cleans), stamina (long workout), and speed and agility (shuttle runs). She’s a relentless adamantium laced cyborg, which is what you’ll need to be to do well on this one.
Recent Comments