CrossFit ATR – CrossFit
Warm-up
200m Run
1 minute Double Unders
5 Double Push-up Inchworms
15 GHD Hip Extensions
10 Scap Pull-ups (w/ 0:02 Pause)
15 Air Squats
15 V-Ups
1 minute Handstand Progressions
Metcon (No Measure)
2 Rounds, each movement every 0:30
4 Thrusters
6 Toes-to-bar
24 Double Unders
Rest
Use this pace to get a sense of how you should pace yourself.
If you did this exactly, you’d end with 10 rounds. That would be a baseline for this. If this was too easy, see if you can do without the rest (or plug the rest in every other round) or maybe every movement in 0:20. For most people, this workout will be won by those who strategize smartest in their pacing. Be smart, don’t go in blindly.
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
For use of the dumbbells and depending on class size, we may have to run two heats for this workout. Be prepared to judge/count reps for someone as they will do the same for you.
Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
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