CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Crossovers

0:30 Double Unders

15 Scap Push-ups

5 Inchworms

15 Scap Pull-ups

15 Banded Face Pulls

15 Banded Pull Aparts

15 V-Ups

15 GHD Sit-ups

5 Big Kips

1:00 Hamstring Stretch / side

1:00 Couch Stretch / side

Strength

Metcon (3 Rounds for weight)

EMOM x 4:

6 Strict Pull-ups

Rest 2 minutes

EMOM x 4:

4 Weighted Pull-ups

Rest 2 minutes

EMOM x 4:

2 Weighted Pull-ups (heavier)
Temper expectations on weighted pull-ups because this does add up. Round 1 is the first 4 minutes where you performed 6 unweighted strict pull-ups every minute. Round 2, log in your weight used for the 4 weighted pull-ups and Round 3, log in your heavier weight used for 2 pull-ups. Log in only the weights used to complete all the rounds. If you drop down in weight, you will only log in the lightest weight used.

Intermediate:

EMOM x 4:

6 Kipping Pull-ups

2 minutes rest

EMOM x 4:

4 Strict Pull-ups

2 minutes rest

EMOM x 4:

2 Weighted Pull-ups

Beginner:

EMOM x 4:

6 Thick Band Strict Pull-ups

2 minutes rest

EMOM x 4:

4 Thin Band Strict Pull-ups

2 minutes rest

EMOM x 4:

2 Kipping Pull-ups

Metcon

Metcon (Time)

30 Toes-to-bar

30 Double Unders

30 GHD Sit-ups

30/20 Calorie Bike

20 Toes-to-bar

20 Double Unders

20 GHD Sit-ups

20/15 Calorie Bike

Rx+: Convert Toes-to-bar to L-Hold Toes-to-bar and half the amount. E.g. instead of 30-20 T2B, perform 15-10 L-Hold T2B.
15 minute timecap