CrossFit ATR, CrossFit ATR North – CrossFit

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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