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
10 Reverse Snow Angels –> https://www.youtube.com/watch?v=xKT4p2FiUYY
:30 Front Plank
10 Push-ups w/ Rotation to side plank
Floor Press (10-10-10-10 then 3×10)
Barbell Floor Press -> Dumbbell Floor Press ->
Every 2:00 Max Reps Couch Dips (Scale to keep the rep range between 10-15 Reps)
Support Your Local Box Workout 1 (AMRAP – Reps)
9 dumbbell snatches, right arm
9 dumbbell snatches, left arm
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.
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!