CrossFit ATR – CrossFit
Warm-up
1:00 Foam Roll Thoracic Spine
3 Rounds:
5 PVC Passes
10 Cuban Presses (light)
50′ Single Arm KB Front Rack Lunge /side (medium)
Barbell Guided Warm-up of the Snatch (Positions, Catch, Bracing)
Snatch (2 every 1:15 x 7 sets)
Increasing weight
Metcon
Metcon (Time)
4 Rounds:
5 Snatches (Rx: 115/85lbs)(Rx+: 155/105)
10 Burpee + Dball over Box(24/20″)
200m Dball SPRINT (40/30lbs)
(Rest 1:00)
The Snatches should be done in 5 efficient singles with minimal rest.
The Dball can be left next to you during the burpee but must be held by you as you crossover the box for each rep.
Accessory Work
DB Lateral Raises (4 Sets x 10 Reps (increasing in weight))
Mobility
Metcon (No Measure)
1:30 Couch Stretch / side
1:30 Banded Lat Stretch / side
1:30 Pigeon Stretch / side
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