CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-8:00)
– 1:00 Row (EASY Pace w/Focus on positions)
– 12E Deadbug w/Change Plates
– 12 Cuban Press w/Change Plates
– 8E Inverted Toe Touch
– 6E Super Lunge Rotations (Deep Lunge Position. Same side elbow to inside of lead foot. Rotate and reach. Repeat)
– 1:00 Row (Increase in pace every :20 (EASY/MOD/HARD)
* Allow 7:00 to brief S.F.P and movements.
S.F.P.
Metcon (AMRAP – Reps)
2.) Every 1:30 for 8 Alternating Sets (15:00-27:00)
Set 1: :30 AMRAP Alternating DB Snatch (50/35)
Set 2: :30 AMRAP Wall Walks
* Level 3: RX
* Level 2: DB (40/30), Standard or Half ROM Wall Walks
* Level 1: DB (30/20), Half ROM Wall Walks OR Inchworms in Place
* Allow 7:00 to brief E.S.D, for athletes to grab water and hit a few reps of the movements.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3.)”KO”
18:00 AMRAP: (34:00-52:00)
– 12/9 Calorie Ski (same calorie sub for ROW if needed)
– 9 Toes to Bar
– 6 Single Arm Alternating Devils Press (50/35)
* Level 3: RX
* Level 2: DB (40/30)
* Level 1: 9/7 Calorie Ski, Knee Raises, DB (30/20)
* Goal: 7+ Rounds
* Allow 4:00 for athletes to cool down and put away equipment.
ADAPTATION
4.) 4:00 Alternating EMOM (56:00-60:00)
Minute 1: :45 Puppy Pose
Minute 2: :20E Lizard
Minute 3: :45 Standing Straddle
Minute 4: :45 Standing Forward Fold
WORKOUT NOTES
E.S.D. Notes:
Single Arm DB Press are performed by alternating sides each rep. You will complete 3 on each side for a total of 6 reps. Move at a moderate pace on the Ski/Row. Break up the T2B early if this amount of reps per set is close to your maximum amount you can perform before needing to drop. Move steadily through the SA Devil Press to maintain a measure of consistency round to round. Start this workout off conservative and when you find your groove, you can decide to increase pace or see if you can maintain how you started.
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