CrossFit ATR – CrossFit

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2 Rounds of:

15/12 Calorie Bike

10 Cuban Presses

5 Double Push-up Inchworms

Review of DB Bench


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 (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


Push-ups (Tempo)

All sets are chest + quads close to floor but never touching.

2×10 to warm-up


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 (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)