CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
20 Banded Pull Aparts
15 Scap Pull-ups
15 Scap Push-ups
5 Double Push-up Inchworms
10 PVC Passes
10 Banded Face Pulls
10 Banded Low Ext. Rotations / side
15 GHD Hip Extensions
10 DB Rows / side (moderate)
10 Banded Ext. Rotations w/ Press
5 Big Kips
3 Strict Pull-ups
DONE TOGETHER:
2:00 Handstand “Stuff”
Strength
Metcon (No Measure)
4 Rounds of:
3 Weighted Pull-ups
5 Strict Pull-ups
7 Kipping Pull-ups (ADV: C2B Pull-ups)
2-minute Rest
The goal is to perform each movement successively into the next, outside of the weighted pull-up. As soon as you drop the weight/belt, right back on the bar and you cannot come off until the 5 and 7 are done. Pick a weight for the pull-up you can maintain for each round. Go lighter than you think.
For those who cannot perform unassisted pull-ups, you will use a band to perform the first 3 pull-ups with a very good amount of difficulty. You will switch to a stronger band for the 5 strict and 7 kipping.
Metcon
Metcon (Time)
3 Rounds of:
20 HSPU
400m Run
100 ft. DB Lunge (50/30 per hand)
16 minute timecap.
Scale so that you can complete 20 HSPU or modifications (abmat, seated presses, etc.) unbroken for the first round. This should be difficult, but doable. Scale the weight for the DB Lunge to perform it unbroken as well for at least the first round.
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