CrossFit ATR – CrossFit
READY
1.) 2 Rounds (0:00-8:00)
– 1:00 Single Unders
– 12 Scapular Pull-Ups
– 8E Single Leg Lateral Box Step Downs
– 8 Narrow Stance Air Squats w/:03 Eccentric + :03 Hold in Bottom
* Allow 6:00 for S.F.P briefing on scaling options and for athletes to prepare.
S.F.P.
Metcon (AMRAP – Reps)
2.) Gymnastics Capacity: 10:00 Alternating EMOM (14:00-24:00)
Minute 1: :45 AMRAP Strict Pull-Ups
Minute 2: :45 AMRAP Alternating Pistols
* Level 3: RX
* Level 2: Use Rig for assistance or Kickstand variation on Pistols if needed
* Level 1: Banded or Foot Assisted Pull-Ups, Narrow Stance (Feet Together) Air Squats
* See Workout Notes below for more info.
* Allow 8:00 for E.S.D brief and athletes to prepare for workouts.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3b.) “Russian Doll Part 1” (One Liner: Russian Dolls are so full of themselves) (32:00-40:00)
8:00 AMRAP
– 45 Double Unders
– 30’ Double DB Walking Lunge (Farmers) (50/35)
– 15 C2B Pull-Ups
* Goal: 3+ Rounds
* REST 3:00 before the next conditioning piece.
* Level 3: RX
* Level 2: DB (35/25), 10 C2B
* Level 1: DB (25/15), Pull-Ups OR Banded Pull-Ups
* See Workout Notes below for more info.
Metcon (AMRAP – Rounds and Reps)
3c.) “Russian Doll Part 2” (43:00-51:00)
8:00 AMRAP:
– 30 Double Unders
– 20 Air Squats
– 10/8 Calorie Ski (Substitute for 20 Ball Slams w/WB or Slam Ball 20/14)
* Goal: 5+ Rounds
* Level 3: RX
* Level 2: RX
* Level 1: Single Unders
* Allow for 5:00 for athletes to clean up equipment and move on to adaptation.
ADAPTATION
4.) 4:00 Alternating EMOM:
Minute 1: :45 Standing Straddle
Minute 2: :20E Lizard
Minute 3: :20E Pidgeon
Minute 4: Child Pose
Workout Notes
S.F.P. Notes
* Coach Notes: If doing strict pull-ups, perform in sets no greater than 5 reps at a time. Break into even smaller sets if you need to OR even singles, but try to keep moving and accumulating reps for the :45. This piece is all about accumulating volume relative to your current ability. If you barely have strict pull-ups or an RX pistol, please scale so that you can get a significant amount of reps/contractions.
E.S.D. Notes
* Coach Notes: Relax your grip and shoulders. The DB Walking Lunges are performed with dumbbells at your side. This will help us with building grip endurance within our conditioning work but will also challenge your C2B pull-ups. Break your C2B pull-ups into very manageable sets (3-5 reps at a time) so that you can stay consistent.
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