CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

200m Run

1 minute Front Plank

0:30 Side Plank / side

5 Double Push-up Burpees

15 GHD Hip Extensions

10 Wall Balls (light)

10 Banded Ext. Rotations w/ Press

10 Wipers

10 Scorpions

Metcon

Halloween 2016 – Zombies vs Humans (Time)

400m Run

5 Pullups down the rack (45 Total)

5 G2OH down the rack (75-155/55-105)

400m Run

5/6/7/8/9/10 Burpees

5 Wall Balls down the wall (16-30/10-20)

Coach selects who zombies and humans are. Humans get a 2 minute head start.

If caught by a zombie, start WOD all over again (minus the 400m run). If you’re a zombie and don’t catch a human, it will be a coach’s choice of penalty. Bottlenecking is a part of the game. Costume Advantage: You can sub out the Run with a 16/20 Cal Assault Bike ride.
Throwing this one back to 2016. The weights for this workout take time setting up and putting away so please be helpful with the coaches for each class.

-If you cannot perform unassisted pull-ups, you will perform jumping pull-ups. You will have to bring a box with you as you travel from bar to bar.

-G2OH Women’s weight gradient= 55, 65, 75, 85, 95, 105

-G2OH Men’s weight gradient= 75, 95, 105, 115, 135, 155

-If you need to scale the G2OH, discuss it with the coach. You can scale the movement to just power cleans or even just deadlifts, if needed.

-Wall Balls weights will be set out by the wall by the coach. If you need to scale the Wall Balls, you will scale the height today, not the weight.