CrossFit ATR – CrossFit
Log onto our Zoom Classes today. CrossFit Zoom class @ noon
Barbell Club Zoom class @ 6pm.
Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****
Warm-up
Metcon (No Measure)
1:00 Single Unders, Double Unders or Single Leg Lateral bounds (:30 per side)
10 Cossack Squats
10 Scorpions
20 Glute Bridges (:03 hold at the top of each)
10 Scorpions
10 Cossack Squats
1:00 Single Unders, Double Unders or Single Leg Lateral bounds (:30 per side)
Strength
Lunge Matrix (4 sets of 3 lunge matrix cycles,increasing in load)
One complete Matrix cycle would consist of a:
Left leg forward lunge, Left leg lateral lunge. Left leg reverse lunge, Right leg reverse lunge, Right leg lateral lunge, Right leg forward lunge
Movement Demo for todays lunge matrix:
https://www.youtube.com/watch?v=I-FOSdN_xqY
Details:
Starting off at light load or body weight, complete 3 consecutive lunge matrix cycles. Your goal is to increase in load over all 4 sets.
(REST 1:30-2:00 between sets)
You can use a barbell in a back rack position or a single KB, DB, backpack and hold the object to your chest in a goblet variation.
Push-ups (5 Sets of Max Reps)
Rest :90 between sets
We are looking for you to be able to complete at least 10 reps at the variation you decide.
Metcon
Metcon (Time)
2 Rounds for Time:
50 Dips
50 Sit-ups
RX (Couch Dips)
RX+ (Bar or Ring Dips)(GHD Sit-ups)
Mobility
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.
Accumulate 5 minutes of the Active and Passive Doorway Stretch.
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