CrossFit ATR – CrossFit
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****
Warm-up
Metcon (No Measure)
3 Rounds:
:30 Side Planks (per side)(not front plank)
3 Rounds:
10 Push-ups w Rotation to Side Plank
5 Inchworms
1:00 Y,T,W Flow
*(Keep your head down and try to keep the hands off the floor for the whole 1:00) Hesitate at each position for a three count before moving to the next)
Video: https://www.youtube.com/watch?v=v-TX00NNyE4
Metcon
Metcon (AMRAP – Rounds and Reps)
With Equipment
“Farm Land”
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Push-ups
21 Dumbbell or Kettlebell Swings
Without Equipment
“Farm Land”
AMRAP 15:
15 Hand-Release Push-ups
18 Single Arm Bent over Rows (9 per side)
21 Good mornings (Front Loaded)
Use a DB, KB, Backpack or Barbell for Single Arm Rows
“Meadows Row” or Barbell Single Arm Bent Over Row Video:
https://www.youtube.com/watch?v=MJWibub6jgw
Front Loaded Goodmorning: https://www.youtube.com/watch?v=lBkKctolO8g
Accessory Work
Reverse DB Flies (5 sets of 8-12 Reps (depending on equipment))
Reverse Flies Video: https://www.youtube.com/watch?v=evXOlgLTPCw
TRX Reverse Flies or something to mimic the TRX:
https://www.youtube.com/watch?v=4gLRdMisOeA
+If you only have a barbell use the bumper plates instead of the dumbbells.
+If you do not have any equipment, use something like soup cans or water bottles as a sub.
+If you have a TRX or rings use them.
We need to build our backs so lets get creative here!
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