CrossFit ATR – CrossFit
Warm-up
400m Run
10 PVC Passes
15 GHD Hip Extensions
20 Goblet Squats
THEN
Empty Barbell Warm-up + Drills
Weightlifting
High-Hang Snatch (Vertical Torso)
Learning to use the legs to finish your pull
15 minutes to build to a heavy double
Metcon
Metcon (Time)
5 Rounds of:
10 Lateral Ball Slams (40/30, Rx+: T2B)
40 Double Unders
11 min timecap
Sub: 40 seconds of Double Under attempts for each round
Mobility
Metcon (No Measure)
1 min Banded Lat Stretch / side
1 min Lacrosse Ball Traps / side
2 min Foam Roll T-Spine
1 min Lacrosse Ball Glutes / side
2 min Foam Roll Quads
At Home Version
Points of Performance with Coach Churro – https://www.youtube.com/watch?v=9E5MQ0RTdaM
Plyometrics
One-Legged Broad Jump (Land on both feet)
3×3 per leg focusing on correct foot-knee position and explosive jump for distance. Take your time getting set between each rep on each set.
Metcon
Metcon (Time)
5 Rounds of:
20 V-Ups
15 Sprawls
10 Handstand Push-ups
Sprawl: Like a no push-up burpee, but with emphasis on getting hips low to the floor while still keeping arms straight.
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