CrossFit ATR – CrossFit
STEADY
Warm-up (No Measure)
PRE CLASS
FOAM ROLL: :45E Quads, Glute, Lat/Rib
ACTIVE BANDED: Pigeon https://www.youtube.com/watch?v=SP-x5DgfQa4
2 Rounds:
– 5E Super Lunge w/Thoracic Rotations https://www.youtube.com/watch?v=zzMZR0arjsc
– 10 Scap Pull Ups + :10 Hang
READY
Warm-up (No Measure)
2 Rounds (0:00-8:00)
– 1:00 Air Bike
– 12 Cuban Press w/Change Plates
– 8E KB Goblet Reverse Lunge
– 1 Wall Walk + :20 Wall Facing HS Hold
* Allow 8:00-10:00 for S.F.P briefing and athletes to build FS weight.
S.F.P.
Warm-up (No Measure)
Every 3:30 for 4 Set (18:00-32:00)
– 4 Front Squat w/70% 1RM
– 8 Back Squat
– 15 Hand Release Push-Ups
* You will perform your 4 Front Squats, rack the barbell and then immediately go into your 8 Back Squats with the same weight you just performed your front squats at.
* Allow 5:00-6:00 for athletes to put away equipment and brief E.S.D.
E.S.D.
()
Metcon (AMRAP – Rounds and Reps)
“BAXTER” (38:00-45:00)
7:00 AMRAP:
– 15 Wall Balls (30/20)
– 3 Wall Walk
* Level 3: RX
* Level 2: WB (20/14)
* Level 1: WB (14/10), Half-ROM Wall Walk
* Goal: 5+ Rounds
* Coach Notes: Wall Balls should be unbroken but if absolutely necessary, break into 2 sets MAX. Be quick on your wall walks to minimize time under tension. This will be uncomfortable. Embrace it.
* REST 3:00 then move into ACCESSORY.
ACCESSORY
Warm-up (No Measure)
4:00 Alternating EMOM (48:00-52:00)
Minute 1: :15E Single Leg Elevated Glute Bridge ISO (Heel on Wall Ball)
Minute 2: :45 Heel Elevated Wall Sit https://www.youtube.com/watch?v=xG9SRd1a9-U
ADAPTATION
Warm-up (No Measure)
4 Minute EMOM (56:00-60:00)
Minute 1: :30E Eagle in Saddle
Minute 2: :30E Twisted Cross
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