Strength Season Week 7

Dec 2, 2019 | WOD

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

View Public Whiteboard

Warm-up

6 minutes timecap:

5 Double Push-up Inchworms

15 Air Squats

10 High Five Squats

15 GHD Hip Extensions

REMAINDER OF TIME: ‘KB on Knee’ Ankle Mobility

Strength

Back Squat (5 x 5 @ 90% of 5RM)

5RM as established last week.

20 minutes

Bench Press (5 x 5 @ 90% of 5RM)

5RM as established last week

18 minutes

Accessory Work

Metcon (No Measure)

50 Hollow Rocks

50 DB Russian Twists (25/15)

50 Cross Toe Touches

50-second Hollow Hold
Cross Toe Touches: Right hand to outside left foot then left hand across to outside right foot = 1 rep

Mobility

2 minute Couch Stretch / side

1 minute Doorway Pec Stretch / side

1 minute Pigeon Stretch / side

10 PVC Passes from Overhead Squat