CrossFit ATR – CrossFit
Warm-up
Before Class:
2 min Foam Roll T-Spine
THEN
50 ft. Banded (ankles) Forward March
50 ft. Banded (knees) Lateral Step + Squat / side
20 Cobras (2.5)
10 Single Arm KB Thrusters / side
1 min ‘KB on knee’ Ankle Mobility / side
Guided Barbell Front Squat and Cluster Review
Strength
Front Squat (5-5-5 then 3×5)
15 minutes
Metcon
Metcon (Time)
3 Rounds of:
10 Clusters (95/65)
200-yard Shuttle Run (50-yard down and back x2)
Rx: 135/95
At Home Version
Points of performance with Coach Churro – https://www.youtube.com/watch?v=C9-Vpv5kprk
Strength
Squat Jumps (Tempo, Goblet)
5×8
Aim for a 5-second descent, pause for 1-second and then explode out with a jump.
If the first set goes well, aim to hold an object to make things tougher. Focus on full-footedness, good bracing, knees over toes, etc. during your tempo. Add more weight or more time in your tempo to make more difficult
Metcon
Metcon (Time)
5 Rounds of:
30 Walking Lunges
20 Russian Twists
1-minute Shuttle Run (0:15 down and 0:15 back, twice)
Grab some space outside and feel free to carry your phone throughout the workout and tuse its timer for the shuttle run. It’s important to keep away from others but it’s still important to get outside!
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