CrossFit ATR – CrossFit
12 Lateral Box Step Overs (24/20″)
12 Hand Release Push-ups
(RX+) KB or DB Lateral Step Overs (around 53/35lbs)
If you do not have a box sub the box for 12 DB or KB Lateral Squats.
Video for Goblet Lateral Squats: https://www.youtube.com/watch?v=sdIfegqF8wo
Deadlift (5 x 5 @ the same weight)
Build in weight to a moderate load (3-5 sets). Then, complete 5 sets of 5 Reps at the same weight.
(Rest 2:00 between working sets)
If you do not have enough load increase the rep ranges to 10-15 reps and look at each working set as a max rep blowout (WITH GOOD FORM)
Good Mornings (4 x 10 @ the same load)
Build in weight to a moderate load (2-3 sets). Then, complete 4 sets of 10 reps at the same weight.
Barbell Good Mornings
Front Rack Single Dumbbell Good Mornings
Backpack Front Rack Good Mornings