CrossFit ATR – CrossFit
Warm-up
1 min Foam Roll T-Spine
2 Rounds of:
2- 50m Shuttle Run
10 Cuban Presses (2 1/2 lbs)
10 GHD Hip Extensions (hold at top)
15 Banded Goblet Squats (medium)
Empty Barbell Warm-up + Drills
–front rack mobility work
–positional clean drills
–increased weight with coordinated drills
Weightlifting
Clean (1 every 0:30 x 12 sets)
Increasing weight EMOM (every other rep)
[That’s 6 sets of weights]
Metcon
Extra Guac (Time)
10 Squat Cleans (155/105)
*1- 50m Shuttle (25m down and back)
8 Squat Cleans (175/115)
*2- 50m Shuttle
6 Squat Cleans (195/125)
*3 – 50m Shuttle
4 Squat Cleans (205/135)
*4- 50m Shuttle
2 Squat Cleans (225/145)
Scale this one by choosing a gradient where the last 2 reps is 85% of your max or less.
Accessory Work
Metcon (Time)
For Time:
100 Hollow Rocks
40 Wipers /per side
:45 3 Sided Plank
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