CrossFit ATR – CrossFit
STEADY
Warm-up (No Measure)
PRE CLASS
FOAM ROLL: Lats/ Back/ Hamstrings
BANDED: T-Spine/Lat Distraction w/Rotation https://www.youtube.com/watch?v=B_OMN9-4K50
5E “Super Lunges” https://www.youtube.com/watch?v=VQqabRnOR1E
READY
Warm-up (No Measure)
2 Rounds (0:00-8:00)
– 1:00 Air Bike
– 12E Deadbug
– 12 Russian KB Swings
– 6E Lateral Box Step Ups
* Spend 5:00-6:00 on S.F.P explanation and for athletes to prepare.
S.F.P.
Warm-up (No Measure)
Every 1:30 for 8 Sets (12:00) (14:00-26:00)
– 6 Burpees to 6″ Target
– 3 Bar Muscle-Ups
* Level 3: RX
* Level 2: 1-2 Bar MU (Choose rep range you feel confident you can repeat and remain unbroken)
* Level 1: 6 Burpees, 3 Banded/Jumping BMU
* Spend 6:00 for E.S.D briefing and to get prepared for the workout.
E.S.D.
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Metcon (AMRAP – Rounds and Reps)
“One slip, and you’re gone!” (32:00-48:00)
16 Minute AMRAP:
– 30/24 Calorie Bike
– 21 Double DB Box Step Overs (24″/20″) (50/35)
– 21 C2B Pull-Ups
– 24/18 Calorie Bike
– 15 Double DB Box Step Overs (24″/20″) (50/35)
– 15 C2B Pull-Ups
– 18/12 Calorie Bike
– 9 Double DB Box Step Overs (24″/20″) (50/35)
– 9 C2B Pull-Ups
* Level 3: RX
* Level 2: DB (40/30), Pull-Ups
* Level 1: DB (30/20), Jumping/Banded Pull-Ups/Ring Rows
GOAL: 1+ Round
* Coach Notes: Move at a moderate pace on the bike driving out your arms to assist your legs as much as possible. Take breaks on your DB Box Step Overs to mitigate grip fatigue and to assist yourself in feeling a little more ready to jump on to the pull-up bar. Break up your pull-ups early and think of the long game here to get as far as you can in this. If you finish the final 9 C2B pull-ups, start back over from the beginning with the Air Bike.
* Spend 6:00 letting the athletes clean up and prepare for the adaptation piece.
ADAPTATION
Warm-up (No Measure)
6:00 EMOM (54:00-60:00)
Minute 1: Puppy Pose
Minute 2: :30E Thread the Needle
Minute 3: :30E Twisted Lizard
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