CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
1:00 Single Unders
0:30 Crossovers
0:30 Double Unders
10 Banded Ext. Rotations / side
15 GHD Hip Extensions
15 V-Ups
10 High Five Squats
10 Cossack Squats
15 Wall Squats
15 V-Ups
1:00 Calf Stretch / side
10 Front Squats (45/35)
Metcon
Metcon (AMRAP – Reps)
5 minutes to complete:
50 Double Unders
25 Toes-to-bars
10 Front Squats (135/95)
–1 minute rest–
5 minutes to complete:
75 Double Unders
20 Toes-to-bars
10 Front Squats (155/105)
–1 minute rest–
5 minutes to complete:
100 Double Unders
15 Toes-to-bars
10 Front Squats (185/125)
–1 minute rest–
5 minutes to complete:
125 Double Unders
10 Toes-to-bars
10 Front Squats (205/145)
*all front squats are from the floor
Score: Total front squats completed
Perfect score: 40
Scale so that you can perform 50 DU in a minute or less and be able to perform multiple sets to 10 unbroken toes-to-bars , otherwise scale the movement/number down. The point is to make it to front squats each round. You may not finish all 10 each round, but you are intended to get there every time. Scale the last front squat weight down to one which you can perform a hard 10 unbroken and scale the preceding rounds back accordingly from there.
You can change your weight for the next round only during the 1 minute rest period. You CANNOT change it earlier, even if you finished the front squats with time to spare.
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