CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
50 ft Banded Lateral Steps (per side)
10 Slow Scap Pull-ups
6 GHD Hip Extensions (5 second Hold at the top)
10 Perfect Lunges w/ Rotation
60m Shuttle (not max effort)
3 Rounds:
5 Strict Pull-ups
5/5 DB Rows (Heavy)
10 AKBS
TOGETHER:
Empty Barbell Drills for Power Cleans and Bent Over Rows.
Strength
Bent Over Row (5-5-5-5-5 )
12 minutes
Metcon
The world’s most deadly cyborg
Lady Deathstrike (AMRAP – Rounds and Reps)
Death by Pullups/Power Cleans/10m Shuttle Run EMOM
Minute 1: 1 Pullup
Minute 2: 2 Power Cleans (115/75)
Minute 3: 3x10m Shuttle Runs
Minute 4: 4 Pullups
Minute 5: 5 Power Cleans
Minute 6: 6x10m Shuttle Runs
Keep this process going until you fail to complete the reps in that given minute.
*Thoughts: Lady Deathstrike is a “death by” workout. She’s known to be unbreakable and has superior strength (pullups, power cleans), stamina (long workout), and speed and agility (shuttle runs). She’s a relentless adamantium laced cyborg, which is what you’ll need to be to do well on this one.
Finisher
Once you fail out of the EMOM immediately jump on a Bike, Rower, or Ski Erg for max calories untill the 20 minute mark.
Metcon (Calories)
Most Calories on Row/Bike/Ski option until the 20-minute mark
Shooting for at least 10/8 calories per minute
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