CrossFit ATR – CrossFit
Friday Night Lights “Lite” starts at 7:00pm. No coaches, multiple heats, cheering each other on with friends, snacks and drinks. ****Anyone can participate!!!****
50 cent Coors lights in the fridge!!
Classes will run all day as normal!!! Everyone is encouraged to come either in the normal classes or for Friday Night Lights.
READY
Warm-up (No Measure)
1.) READY: 8:00 EMOM (0:00-8:00)
Minute 1: :45 Bike
Minute 2: 5 T-Inchworm w/Push-Up
Minute 3: 6E Single Leg DB RDL + High Pull (Light)
Minute 4: 5E Lateral Box Step Ups
* Allow 8:00 to brief “Open Workout 22.1” and for athletes to grab their equipment.
Metcon (No Measure)
2.) Open Workout 22.1 Specific Primer: 6:00 EMOM (16:00-22:00)
Minute 1: :20 Bike + 1 Wall Walk
Minute 2: 4 Alternating DB Snatch + 6 Box Jump Over
Minute 3: REST
* Allow 3:00 for athletes to cool down and grab water before running the first heat.
E.S.D.
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here
ADAPTATION
Metcon (No Measure)
4.) ADAPTATION: 3:00 Alternating EMOM (57:00-60:00)
Minute 1: :20E Thread the Needle
Minute 2: :40 Puppy Pose
Minute 3: :40 Standing Straddle
WORKOUT NOTES
* Coach Notes: Move quickly on the Wall Walks so you reduce time under tension and get them done fast. When performing your DB Snatches, keep your hips back with a slight knee bend and load those hamstrings to save your low back but also preserve your quads for the box jump overs. Transition at an angle over the box landing on the edge of the box with your outside foot to come off smooth. When you get to your final few minutes, stay tough and maintain your rhythm that you established from the start.
* Official Standards and Scorecard: https://s3.amazonaws.com/crossfitpubliccontent/CFG22-1_Scorecard8435_Rx-Scaled-sn77ehdys-3e.pdf
Recent Comments