Motivation Monday (Push-up Challenge)

Apr 27, 2020 | WOD

CrossFit ATR – CrossFit

This will be a fun one to do together on ZOOM!!

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!

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

View Public Whiteboard

Warm-up

2 Rounds:

3 Sided Plank (:30 per side)(From our hands not our elbows)

10 Scorpions

5 Reverse Snow Angels

5 Push-ups

Metcon

Death by Pushups (AMRAP – Rounds and Reps)

1 the first minute,

2 the second minute,

3 the third minute,…
This should be a long workout. I am looking for most people to get 15+ Rounds. Scale to a variation that you could open with 10 Reps in a row. Use that scale from the first round and try to maintain for as long a possible.

Accessory Work

Floor Press (Build to a heavy set of 8-10 Reps)

(15 Minutes)

Scaling options:

Barbell Floor Press

Dumbbell Floor Press

Couch Dips: Every 2:00 x 7 sets for Max Reps

(Scale difficulty to keep the rep range between 10-15 Reps)

Mobility

We NEED this mobility work after todays pump session!

Metcon (No Measure)

Active & Passive Doorway Stretch:

https://youtu.be/l5nMszaaJ28

(Watch from 2:00- 3:00)
Accumulate 5 minutes of the Active and Passive Doorway Stretch.