CrossFit ATR – CrossFit
Warm-up
Metcon
Metcon (Time)
For Time:
50 Dumbbell Goblet Squats (around 50/35 lbs)
50 Push Ups
50 Air Squats
50 Push Ups
50 Dumbbell Goblet Squats
((RX+ OHS instead of goblet squats)
RX+ Load is empty barbell or heavier (track load in comments)
If you do not have a DB or KB around 50/35 then use a PVC pipe, Broomstick, or anything else you can find to complete OHS
Strength
choose the one that best fits your equipment availability.
Front Squat (5 x 5 @ the same weight)
(20 Minutes)
Build in weight until you have found a moderate to heavy 6 Reps (2-3 sets). Then, complete 4 sets of 5 Reps at the same weight.
Look back to 4/22 and try to beat that weight.
Additional options for difficulty:
This week we are adding speed to your squats to increase difficulty. 4 seconds on the way down then, from an active bottom position, max effort jump.
Bulgarian Split Squat (5 x 6 @ the same weight)
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.
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