CrossFit ATR – CrossFit
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Warm-up
Metcon (No Measure)
3 Sets:
15 Y’s
15 T’s
15 W’s
10 PVC Passes (use a Broomstick, band, etc)
Band Passes Video: https://www.youtube.com/watch?v=7GSSVK8iXU0
TYW Video: (https://www.youtube.com/watch?v=cNvesE8v_bo)
Metcon
Metcon (Time)
100 Strict Presses for Time
*Every time you break 5 Burpees
(RX+) 65 Strict Handstand Push-ups for Time
* Every time you break 5 Burpees
Notes:
Strict Press options are:
-Barbell Strict Press (around 95/55lbs)
-Dumbbell Strict Presses (2 Dumbbells around 40/20lbs)
-Dumbbell Strict Presses (1 Dumbbell same load as above HOWEVER you must complete 150 reps total split evenly between both sides)
-Same variations, weights and reps can be done with a Kettlebell as well.
-Strict HSPU with scaling option
(Video: https://www.youtube.com/watch?v=b3QUCK51B7c )
Accessory Work
Hang Power Snatch (5 x 10 unbroken reps (Rest 1-2 Minutes bw sets))
This can be done with a Single Dumbbell or Kettlebell as well as a barbell.
Spend 2-3 sets improving the movement patterns and locking down a set weight. Then complete 10 Unbroken Hang Snatches with an emphasis on speed with a good lockout overhead.
Dumbbells and Kettlebells should be completed as 10 Reps per side.
Dumbbell HPS Video: https://www.youtube.com/watch?v=JXNPBnzBCt0
Barbell HPS Video: https://www.youtube.com/watch?v=8AyTzORaBM8
Kettlebell HPS Video:
https://www.youtube.com/watch?v=ZQccQg4kDf8
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