CrossFit ATR – CrossFit
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Warm-up
3 Rounds:
10 Step Back Lunges /leg
10 Alt. Cossack Squats
5 Burpees
10 Scorpions
Accessory Work
Choose the one that best fits your equipment availability.
I looking for us to challenge ourselves on the load this week! Looking forward to seeing our Front Squat and Bulgarian Split Squat results.
Front Squat (4 Sets of 3 Reps @ the same weight )
(20 Minutes)
Build in weight until you have found a moderate to heavy 3 Reps (3-5 sets). Then, complete 4 sets of 3 Reps at the same weight.
Bulgarian Split Squat (5 Sets of 6 Reps (per side))
Single Leg Squat w/rear foot elevated on bench, box, or similar.
Bulgarian Split Squat:(This is a great video with a lot of good info)
https://www.youtube.com/watch?v=-4LVK1crLSw
Build in weight until you have found a moderate to heavy 6 Reps PER SIDE. Then, complete 5 sets of 6 Reps at the same weight. Rest :90-2:00 between sets.
This can be done at body weight for good results.
You can increase load using a Dumbbell, Kettle bell, Backpack, Child, Dog, etc. Have fun and be creative.
Metcon
choose the one that best fits your equipment availability.
Metcon (Time)
5 Rounds:
10 Push Press (around 115/75lbs)
15 Front Squats (around 115/75lbs)
20 Russian Twists (around 20/14lbs)
Rest 1:30 between rounds
((RX+ 135/85lbs or heavier))
Use the same weight throughout. The limiting factor will be your Push Press. You do not need to go unbroken on the push press or Front Squats BUT you should be able to handle the weight you selected in no more than two sets per round.
Russian twists can be done with any type of equipment but I would prefer a loaded Russian twist not body weight.
Metcon (Time)
5 Rounds:
10 Dumbbell Push Press
15 Goblet Squats
20 Russian Twists (around 20/14lbs)
Rest 1:30 between rounds
Push Press can be done with a KB or Dumbbells. If you can use two DB’s or KBs then complete 10 total reps at around 50/30 lbs per dumbbell.
If you only have one Dumbbell or KB the complete 10 reps PER SIDE at around 60/40lbs.
+If you do not have any equipment sub Push Press for 10 Handstand Push-ups or :30 Handstand Hold per round
Goblet Squats should be done at a heavy and challenging weight. I expect you to need to break up each round into two sets.
If you want to use different weights for the Presses and Goblet squats that is ok!
Russian Twists can be done with any type of equipment but I would prefer loaded Russian Twists not body weight.
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