CrossFit ATR – CrossFit

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

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2 Rounds:

10 Alternating Perfect Lunges w/ Rotation

10 Cossack Squats

10 Scorpions

20 Hollow Rocks

Spend 5 Minutes warming up your Devils Presses or Snatches. Make sure you set a weight you know is sustainable for all 10 Rounds!


Metcon (Time)

10 Rounds:

5 Devils Presses (around 50’s/35’s)

15 Air Squats

20 Double Unders

20 Lunges

(30 Minute Cap)
Devils Press:

Notes and Subs:

+If you do not have two Dumbbells, you can use a single Dumbbell or Kettlebell. Make sure to switch hands for each rep.

+If you have a barbell and no DB or KB then complete 5 Power snatches instead of the 5 Devils presses (ideal weight should be around (135/95lbs) (pick a weight you can hit continuous singles with good form for 20+ minutes)

+If you do not have DB,KB or Barbell, use a backpack, wallball, sandbag, etc. and complete 5 Sandbag burpees.

(Sandbag Burpee Video:

+Double Unders can be subbed for lateral jumps over the equipment you are using (Barbell, Kettlebell, DB, Etc.) No burpees here just lateral jumps.

+Lunges can be completed as step back lunges in place or walking lunges. Choice is yours.

Accessory Work

Barbell Hip Thrust (10-10-10-10-10)

Barbell Hip Thrust over Bench
Barbell Hip Thrust:

5 sets increasing in weight to a heavy 10.

Glute Bridges (5 sets of 15 reps (weighted))

aka Hip Thrusts
Weighted Glute Bridge:

Find a challenging weight and do all 5 sets of 15 reps at the same load.