CrossFit ATR – CrossFit
Warm-up
2 Rounds of:
10 Playboys / arm
10 Scap Pull-ups
15 Banded Face Pulls
THEN
0:30 GHD Supine Hold
0:30 GHD Prone Hold
An in-depth breakdown of the Kettlebell Swing + Clean & Jerk
Strength
Power Clean (1 every 1:15 x 8 sets)
Increasing weight throughout
Metcon
Metcon (Time)
Buy-in: 400m Run
3 Rounds of:
20 Alt. Single Arm RKBS
20 Alt. Single Arm Clean and Jerk
Cash-out: 400m Run
Rx: 53/35
Rx+: 62/44
*Alternate RKBS & Clean and Jerks every 5 reps!!
(15 Minute Cap)
Accessory Work
DB Rows (Build to Heaviest 10)
10 minutes
1 DB per hand. While one arm holds the contraction, the other performs 10 reps. On the 10th rep, the repping arm holds the contraction while the contraction arm now performs 10 reps.
Mobility
Metcon (No Measure)
2 min Lacrosse Ball Front Delts / side
1 min Banded Lat Stretch / side
2 min Wishbone Stretch
2 min Pigeon Stretch / side
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