CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10 Step Back Lunges / leg
10 Toy Soldiers
15 GHD Hip Extensions
20 Banded Face Pulls
25 Air Squats
0:30 PVC Front Rack Stretch / side
TOGETHER:
Empty Barbell Warm-up + Drills
Weightlifting
Clean
1 EMOM x 10
Increasing weight throughout
Metcon
Metcon (AMRAP – Reps)
10 Squat Cleans by 2:00 (Rx: 135/95, Rx+: 185/125)
8 Squats Cleans by 4:00 (Rx: 155/105, Rx+: 205/135)
6 Squat Cleans by 6:00 (Rx: 165/115, Rx+: 225/155)
4 Squat Cleans by 8:00 (Rx: 185/125, Rx+: 245/165)
2 Squat Cleans by 11:00 (Rx: 205/135, Rx+: 265/175)
Max Rep Squat Cleans until 13:00 (Rx: 225/155, Rx+: 285/185)
Scaling: Choose a gradient that’s doable. Maybe make smaller jumps, maybe start at lighter weight. Think about 85% of your max for your ‘max reps set,’ and work backward from there. Don’t forget you have to change your own weights (which takes time- consider that!) and use clamps every weight. If you finish your reps before the time allotted, you are permitted to start the next set’s reps.
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