CrossFit ATR – CrossFit
Warm-up
3 Rounds of:
5 Push-up Inchworms
20 Mountain Climbers (2 ct.)
10 Lateral Squats
5 Kick-ups to Handstand against wall
Gymnastics
Handstand Push-ups (Freestanding)
Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-
https://www.youtube.com/watch?v=2GJwWzQ-jO0
Metcon
Metcon (AMRAP – Reps)
Rotate between these 4 movements in Tabata style (0:20 AMRAP, 0:10 Rest) for 5 Rounds through:
Push-ups
Strict Pull-ups
Bench Dips
Flutterkicks (4 ct.)
Score: Successful Rounds Completed
Sub Pullups for heavy dumbbell rows, Barbell rows, ring rows or fill a backpack and use that for rows.
Sub a bench for a couch
Stretching
Metcon (No Measure)
1 min Hamstring Stretch / side
1 min Butterfly Stretch
2 min Middle Split
1 min Couch Stretch / side
Accessory Work
DB Lateral Raises (pinkies up)
4×15, keep the slightest forward lean with your torso with pinkies leading the way up for extra emphasis on rear and middle delts.
DB Front Raises (thumbs up)
4×10, keep your abs tight and chin tucked down to prevent leaning back. Thumbs lead the way up with palms facing each other the entire ROM.
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