Week 1: Support Your Local Box Competition

Apr 6, 2020 | WOD

CrossFit ATR – CrossFit

WOD Breakdown: https://youtu.be/6tuXf5VIX1I

We will be hosting Zoom classes starting today @ 12 and 6pm.

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721, PASSWORD: 12345

View Public Whiteboard

Warm-up

3 Rounds:

10 Reverse Snow Angels –> https://www.youtube.com/watch?v=xKT4p2FiUYY

10 Scorpions

:30 Front Plank

Then:

10 Push-ups w/ Rotation to side plank

Weightlifting

Floor Press (10-10-10-10 then 3×10)

(20 Minutes)

Scaling options:

Barbell Floor Press -> Dumbbell Floor Press ->

Every 2:00 Max Reps Couch Dips (Scale to keep the rep range between 10-15 Reps)

Metcon

Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells
The sequence for this workout is 10 squats followed by 9 snatches with the right arm. Then, 10 push-ups followed by 9 snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap.

If you don’t have access to dumbbells (50/35lbs), you can scale up in weight if you have a heavier Dumbbell. Other options are Kettlebell Snatches (50/35lb or heavier), or Barbell Snatches (95/65lbs or lighter if you can not keep the sets unbroken on the first few rounds). If you do not have any equipment at the moment fill a backpack with weight and use it like a Dumbbell (My video will show you)

Your score will be the total number of repetitions completed before the 10-minute time cap.

Stretching

Active and passive Doorway Pec Stretch

Accumulate 4:00 of active and passive stretching combined.

(Watch the video from 2:00-3:00 mark for details)–> https://www.youtube.com/watch?time_continue=191&v=l5nMszaaJ28&feature=emb_logo

Its important that we pay attention to our chest and shoulders! This is a really good stretch that most of us are in need of!