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:
10 Alternating Perfect Lunges w/ Rotation
10 Cossack Squats
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!
5 Devils Presses (around 50’s/35’s)
15 Air Squats
20 Double Unders
(30 Minute Cap)
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: https://www.youtube.com/watch?v=JqlCxEPPVnk)
+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.
Barbell Hip Thrust (10-10-10-10-10)
Barbell Hip Thrust over Bench
Barbell Hip Thrust: https://www.youtube.com/watch?v=S_uZP4UH6J0
5 sets increasing in weight to a heavy 10.
Glute Bridges (5 sets of 15 reps (weighted))
aka Hip Thrusts
Weighted Glute Bridge: https://www.youtube.com/watch?v=gdU5APo-gZU
Find a challenging weight and do all 5 sets of 15 reps at the same load.