Strength Season Week 8

Dec 9, 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!

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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 (Time)

Accumulate the Time in Each Static Position in Any Order:

A) 2 Minute Handstand Hold

B) 1 Minute L-Sit

C) 2 Minute Wall Sit
If you cannot perform an L-Sit well, sub it with a Hollow Hold with arms extended behind head.

Mobility

Metcon (No Measure)

2:00 Couch Stretch (per side)

1:00 Doorway Pec Stretch (per side)

1:00 Pigeon Stretch (per side)