CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-8:00)
– 400M Run
– 30’ Quad w/Reach
– 30’ Knee Hug to Inverted Toe Touch
– 30’ Hip Cradle
– 30’ Samson Lunge w/Lateral Flexion
– 30’ Inchworm w/Push-Up
* Allow 10:00 for athletes to grab water, brief the E.S.D, and cover rope climb technique.
E.S.D.
Metcon (5 Rounds for time)
2.) “Roue de Hamster”
Every 6:00 for 5 Sets (18:00-48:00)
– 12/9 Calorie Bike
– 200M Run
– 15/12 Calorie Ski
– 3 Rope Climb (15’)
* REST remainder of interval.
* Level 3: RX
* Level 2: 1-2 Rope Climb
* Level 1: 10/8 Calorie Bike, 100M Run, 10/8 Calorie Ski, 1-2 Lying Pull to Stand RC Variation
* Allow 4:00 for athletes to grab water and move on to the ADAPTATION.
ADAPTATION
4.) 8:00 Alternating EMOM (52:00-60:00)
Minute 1: :20E Lizard
Minute 2: :20E Half Kneeling Hamstring Stretch
Minute 3: :45 Pretzel (R)
Minute 4: :45 Pretzel (L)
WORKOUT NOTES
E.S.D. Notes:
This piece is for you all to work on a skill under fatigue and to help promote a ton of blood flow in a low impact setting to help everyone feel good for their Open attempts on Friday.
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