CrossFit ATR – CrossFit
Warm-up
500m Row
10 Banded Ext. Rotations w/ Press
400m Row
15 GHD Hip Extensions
300m Row
1 minute Handstand Progressions
200m Row
5 Burpee Broad Jumps
100m Row
1 minute Side Plank / side
Skill Development
Power Clean + Push Press
Metcon
7000/5000lb Elephant (Time)
Ground to Overhead (7000/5000lbs total) the weight of your choice. The lower your weight the more reps you do. Choose a challenging but manageable weight and always remember to keep your Form.
Weight example (7000lbs):
52 reps at 135lbs
74 reps at 95lbs
93 reps at 75lbs
156 reps at 45lbs
Weight example (5000lbs):
44 reps at 115lbs
53 reps at 95lbs
66 reps at 75lbs
91 reps at 55lbs
143 reps at 35lbs
**If you are newer to Power Cleans Scale to 5000/3500lbs! Keep good form one every rep!
Mobility
Metcon (No Measure)
2 minutes Foam Roll T-Spine
1 minute Couch Stretch / side
1 minute Lacrosse Ball Pec on Post / side
1 minute Seated Twist (Playboy) Stretch / side
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