CrossFit ATR – CrossFit
Warm-up
2 Rounds of:
15/12 Calorie Bike
10 Cuban Presses
5 Double Push-up Inchworms
Review of DB Bench
Strength
DB Bench Press (10-10 then 3×10 )
15 minutes
* We are going to set both dumbbells at extension then alternate one arm at a time for 10 reps… 5 total per side
Barbell Hip Thrust (10-10 then 3×10 / leg)
Barbell Hip Thrust over Bench
15 minutes
Metcon
Metcon (AMRAP – Rounds)
EMOM x 10:
Odd minutes: 16 Alt. DB Snatch (60/40)
Even minutes: 12 Calorie Assault Bike
Score: Successful minutes completed
At Home Version
Strength
Push-ups (Tempo)
All sets are chest + quads close to floor but never touching.
2×10 to warm-up
THEN
3×10 with a 5-second tempo down, 1-second pause at bottom (chest close to floor)
Choose to elevate hands if 10 reps at this tempo is too difficult. If easy, choose a longer tempo on subsequent sets.
Glute Bridge (Frog Stance)
With your feet butterflied (bottoms of feet touching), perform a hip thrust.
5×15, holding the top squeeze for 5-seconds each rep. Maintain your hollow by keeping abs flexed the entire time.
Metcon
Metcon (AMRAP – Rounds)
EMOM x 10:
Odd minutes: 16 Lateral Bounds over an object (approx 12-20″ in height) OR 16 Broad Jumps
Even minutes: 15 Burpees
Score: Successful minutes completed
Metcon (No Measure)
2 Rounds:
:60 Side Plank (per side)
50 Hollow Rocks
40 Bicycle Situps
30 Leg Raises
20 Wipers
10 V-ups
(Rest 2:00)
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