CrossFit ATR – CrossFit
Warm-up
8 min TIMECAP:
1 minute Wall Sit
10 High Five Squats
15 GHD Hip Extensions
10 Banded Ext. Rotations w/ Press
20 Air Squats
Empty Barbell:
5 Good Mornings
10 Front Squats
10 Shoulder Press
Strength
Back Squat (2×5 @ 80% of Monday’s weight)
8 minutes
Weighted Pull-ups (5×3 @ Your Pick)
If you’ve done this before, try to go heavier than last time.
If you cannot perform unassisted pull-ups, perform 5×5 Pull-up Negatives with a 5-count down.
12 minutes
Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
15 minute timecap
Please scale each exercise to a means in which you can perform at least 15 HSPU, 10 Ring Dips, and 20 Push-ups. Using this gauge should provide you with the right intensity.
Subs for HSPU: DB Z-Presses or Seated Banded Presses.
Subs for Ring Dips: Bar Dips or Banded Bar Dips
Subs for Push-ups: Elevated Push-ups
Stretching
Metcon (No Measure)
2 minutes Lying Wishbone Stretch (middle split against wall)
2 minutes Couch Stretch / side
1 minute Pigeon Stretch / side
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