CrossFit ATR – CrossFit
WOD Video breakdown : https://youtu.be/y4hLIhvKk4w
We will be hosting Zoom classes starting today @ 12 (CrossFit) and 6pm (Barbell).
Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721, Meeting ID: 511 972 2721
Warm-up
2 Rounds:
20 Cobras
3 Sided Plank (:30 per side)
10 Wipers
10 Push-ups w/ rotation
Weightlifting
choose your advanture
Floor Press (8 reps every 2:00 x 8 sets)
Tacking Heaviest set of 8 with Dumbbells or Barbell
Push-ups (Every 2:00 x 8 sets: (diamond push-ups))
Every 2:00 complete as many unbroken diamond push-ups as you can. Rest the remaining time of the 2:00 window and repeat for 8 sets.
The goal is to set a variation or angle that will allow you to complete at least 15-20 reps in your opening set.
If diamond Push-ups are too difficult sub them for regular push-ups or elevate your upper body off a couch or box.
Metcon
Metcon (Time)
10 Rounds, as fast as possible:
10 Hand Release Push-ups
10 Air Squats
This is designed to be a sprint! The reps are lower and the squats should give your upper body just enough time to recover between each round.
Accessory Work
Dips (5 sets for max reps )
3 Dip variations”
1) If you have rings or a dip bar complete Adjust weight or support to stay in the 7-10 rep range. (5 sets between 7-10 reps)
2)If you have a pull-up band, you can hook that on a pull-up-bar and complete tricep extensions. (5 sets of max reps)
3) Couch Dips You can make these more difficult by extending your legs farther away from the couch or adding weight on your lap. (5 Sets of max reps)
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