New Pull Strength Stuff!

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

8 min TIMECAP:

1 minute Wall Sit

10 Scap Pull-ups

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

20 Banded Face Pulls

20 Banded Pull Aparts

Empty Barbell:

5 Good Mornings

10 Bent Over Rows

10 Shoulder Press

Strength

DB Rows (Build to Heaviest 10-rep)

In a bent-over position with DBs in both hands, hold one DB in flexed/pulled position while the other arm performs 10 reps. Immediately after the 10 reps, switch and repeat without putting DBs down. Temper expectations on weight- this is hard.

10 minutes

DB Rows (2 x 8 / side)

5 minutes

Single Arm DB Rows bracing off a fixed position (bench, box or weight rack)

Using the same weight for both sets. As heavy as possible for an unbroken set of 8.

Metcon

Metcon (AMRAP – Reps)

In a 5 minute window:

20 Toes-to-bar

40 Alt. Dumbbell Snatches (50/35)

Max Reps Double Unders

Rest

3:00

Metcon (Time)

For Time:

40/30 Calorie Assault Bike

100 Double Unders

500m Row

100 Double Unders

40/30 Calorie Assault Bike
17 minute timecap

Sub 100 Double Unders w/ 2:00 of Double Under attempts or 200 Singles

Mobility

Metcon (No Measure)

1 min Deadhang Hold

1 min Doorway (Pec) Stretch / side

2 min Foam Roll Quads

2 min Foam Roll T-Spine

1 min Pec Stretch on Foam Roller (5s each hand)