CrossFit ATR – CrossFit
Thanksgiving Schedule:
Thursday (Thanksgiving): Bring your family and friends to get a workout in before the feasting begins 8:30am!
Friday: 9:30am and 10:30 am (also open to friends and family)
December 4th Save the date!! CrossFit ATR’s 9th anniversary holiday party!!! Theme: Summer in December! What is more San Diego than wearing Hawaiian shirts and grass skirts in the middle of Winter?!?! Potluck style, BYOB… more details to follow 😉
Warm-up
1 Round:
200m Run
5 PVC Passes
10 PVC OHS
5 Empty Bar Presses
10 Empty Bar Squats
Then, coach guided barbell warm-up and skill development
Weightlifting
we will be moving weight in groups of 2-3
The Bella Complex (15 Minute to build to a heavy unbroken complex)
Find your heaviest load for the following unbroken complex:
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
Immediately into…
1-Mile Run (Time)
Max Effort 1-Mile Run
This is a 15 Minute Cap before starting the 1RM Squats
Scales for the 1 mile will be given in glass 💪🏼
Strength
we will be moving weight in small groups 💪🏼
Back Squat (15 Minutes to a 1 RM)
For newer athletes, complete the squats in Reps of 5.
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