Strict Press

by | Jan 27, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-Up1:00 Foam Roll Thoracic Spine 3 Rounds: 15 Cobars (light plates) 10 DB or KB Upright Rows (light/medium) 10 DB or KB Bent Over Rows (medium to heavy) Coach Guided Barbell Mobility / Warm-up + Strict Press...

Week 2 Day 3

by | Jan 27, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardBack Squat4x8 @ 70% (2 min rests)Snatch Pull (with pause at extension)6×5 @ 75%Push PressBuild to a Heavy Single 5×3 @ 85% of HSSeated Alt. DB Front Raises (thumbs up)4×10 @ YOUR...

Squats

by | Jan 26, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 200m Run 8 Scap Pull-ups 8 Pull-ups 8/8 Single Arm KB Thrusters (light/medium) Guided Barbell Warmup for the Back Squat + Bracing & Setup QuesStrengthBack Squat (Build to a heavy single)15...

Tin Man

by | Jan 25, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 5 Double Push-up Burpees 10 GHD Hip Extensions 10 Banded Low Ext Rotations / side THEN 15 Empty Barbell Upright RowsStrengthBench Press (Build to a heavy 5)15 minutesMetconTin Man (AMRAP –...

Glute Burn

by | Jan 24, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 10 GHD Hip Extension 10 Banded Ext Rotations w/ hold 10 Cossack Squats Coach guided breakdown of the Russian Swing with drillsStrengthYour ChoiceBack Rack Lunge (4 x 50ft (Increasing in weight...