CrossFit ATR – CrossFit
READY
1a.) 1 Round (0:00-8:00)
– 2:00 Row (Increase pace every :30)
– 12E Deadbug
– 10E Alternating Shoulder Taps in Plank
– 8E Single Arm Half Kneeling DB Curl to Press (Light DB)
– :20 Arch/Hollow Kip Swings on Pull-Up Bar
* Allow 5:00 to brief athletes on GYMNASTICS (Foundations).
GYMNASTICS
Metcon (No Measure)
1b.) (Gymnastics Foundations): 6:00 Alternating EMOM (13:00-19:00)
Minute 1: 8 Ring Rows w/:03 Eccentric
Minute 2: 8 Push-Ups w/:03 Eccentric
Minute 3: :10 L-Hang + :20 Dead Hang
* Level 3: RX
* Level 2: 8 Negative Push-Ups w/:03 Eccentric, Knee Raise Hold + :10 Dead Hang
* Level 1: 5 Knees on Floor Push-Up w/:03 Eccentric, 5 Hanging Knee Raise + :10 Dead Hang
* Allow 5:00 to brief athletes on S.F.P.
S.F.P.
Metcon (AMRAP – Rounds)
2.) (Gymnastics Capacity): Every 1:30 for 8 Sets (24:00-36:00)
Intervals 1-4: 8 Burpees to 6″ Target + 8 T2B
Intervals 5-8: 8 Burpees to 6″ Target + 4 Bar Muscle-Ups
* Level 3: RX
* Level 2: Knee to Elbow, 1-3 Bar Muscle-Ups (Jumping if needed)
* Level 1: Knee Raise, Inverted Row (Barbell in Rack)
* Allow 6:00 for E.S.D briefing and for athletes to grab water and their equipment.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3.) “Frapper un mur” (42:00-52:00)
10:00 AMRAP:
– 12/9 Calorie Row
– 12 C2B Pull-Ups
* Goal: 5+ Rounds
* Level 3: RX
* Level 2: 8 C2B or Regular Pull-Ups
* Level 1: Banded Pull-Ups
* Allow athletes 4:00 to clean up equipment and prepare for ADAPTATION.
ADAPTATION
4.) 4 Minute Alternating EMOM
Minute 1: :45 Standing Straddle
Minute 2: :20E Lizard
Minute 3: :20E Pidgeon
Minute 4: :45 Puppy Pose
WORKOUT NOTES
E.S.D. Notes:
Aim to hit your row calories in 1:00 or less. C2B should be broken up in multiple quick sets with minimal rest between. By managing our pace on the row and breaking our sets of C2B up early, we will set ourselves up for success and the ability to push harder at the end of this AMRAP.
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