CrossFit ATR – CrossFit
READY
Warm-up (No Measure)
1a.) 2 Rounds (0:00-8:00)
– 1:00 200M Run
– 12E Braced Deadbug (Hand on Knee)
– 5 T-Inchworm w/Push-Up
– 8E Single Arm KB Thruster
– 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.
Front Squat
Use this history button to see your 77.5%
Score your weight used in the Metcon below
Metcon (AMRAP – Reps)
2.) Every 3:30 for 4 Set (18:00-32:00)
– 3 Front Squat w/77.5% 1RM
– 6 Back Squat
– AMRAP (-2) Strict HSPU
* You will perform your 3 Front Squats, rack the barbell and then immediately go into your 6 Back Squats with the same weight you just performed your front squats at.
*See notes at bottom for more information
* Allow 6:00 for athletes to clean up and to brief E.S.D.
E.S.D.
Metcon (Time)
3.) “Selfie Stick” (One-Liner: People who use selfie sticks really need to have a good long look at themselves.) (38:00-54:00)
3 Rounds for Time:
– 400m run
– 30 Thrusters (75/55)
– 5 Wall Walks
* Goal: Sub 12:00, Time Cap: 16:00
* Level 3: RX
* Level 2: 20 Thrusters (75/55), Half-ROM Wall Walks
* Level 1: 20 Thrusters (Empty Barbell), 1-3 Half-ROM Wall Walks OR Inchworms
*See notes at bottom for more information
ADAPTATION
Warm-up (No Measure)
4.) 4:00 EMOM (56:00-60:00)
Minute 1: :20E Eagle in Saddle
Minute 2: :20E Half Kneeling Hamstring Stretch
Workout Notes
S.F.P. Notes:
You will perform Strict HSPU only to the point where you feel you have 2 more in the tank and then stop. DO NOT perform to failure. If you cannot perform more than 5 Strict HSPU, please choose a scaling option. Strict HSPU should be performed WITHOUT any additional abmats. We want to perform a pressing movement with FULL ROM. Please substitute strict HSPU for Pike Strict HSPU off of a box/bench OR Pike HSPU w/feet on the ground OR you can grab DBs and perform 10 Strict DB Arnold Press.
E.S.D. Notes:
Move at your mile pace so you can get right on the thrusters. Thrusters should be broken in NO MORE than 3 sets or you have gone too heavy. Hold yourself accountable to consistent rest periods between wall walks. They are going to be a little more difficult than usual after the thruster volume.
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