CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
2:00 Assault Bike
5 Burpees
5 Scap Pullups
10 Cossack Squats
10 GHD Hip Ext
20 Banded Squats
20 Walking Lunges
Grab a barbell
The remainder of the warmup will be guided by the coach followed by in depth breakdown of:
Power Clean + Front Squat + Split Jerk
Weightlifting
cmplx: 3 Power Cleans + 3 Front Squats + 1 Jerk (Every 90 Seconds x 8 Sets)
Building in weight throughout
Metcon
Metcon (AMRAP – Rounds and Reps)
Every 2 minutes for as long as possible complete:
(From 00:00-2:00)
2 Rope Climbs (20’/15′)
2 Front Squats (185/125)
(From 2:00- 4:00)
2 Rope Climbs (20’/15′)
4 Front Squats (185/125)
(From 4:00- 6:00)
2 Rope Climbs (20’/15′)
6 Front Squats (185/125)
Continue adding 2 Reps to the Front Squat each interval for as long as you are able to make it within the 2 minute window.
If you cannot perform 2 rope climbs in a minute or less to start, sub for 1. If you cannot perform any rope climbs, the sub is 6 strict pull-ups + 6 knees-to-elbows for the 2 rope climbs.
All front squats are from the floor. Choose a weight that would be a heavy 10-rep type of weight. The goal is to make it AT LEAST 4 rounds. If you fall short, there is a 25 burpee penalty for each round short.
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