CrossFit ATR – CrossFit
READY
Warm-up (No Measure)
1.) READY: 1 Round (0:00-10:00)
– 1:00 Bike
– 1:00 Plank
– 30’ Quad w/Reach
– 30’ Knee Hug to Inverted Toe Touch
– 30’ Hip Cradle
– 30’ Samson Lunge w/Lateral Flexion
– 30’ Reverse Lunge w/Twist
– 30’ Inchworm
– 1:00 Marching Glute Bridge
– 1:00 Bike (Increase Pace every :20)
* Allow 8:00 to brief athletes on E.S.D, grab water, and prepare equipment.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
2.) E.S.D: “Le Jarnes Spécial”
30:00 AMRAP: w/Partner (MM/FF) (18:00-48:00)
– 30/24 Calorie Bike **
– 30 Synchronized Air Squats
– 24 Partner Sit-Ups w/WB (20/14) ***
– 18 Hang Power Clean (135/95) **
* Level 3: RX
* Level 2: WB (14/10), Barbell (95/65)
* Level 1: NO WB for Sit-Ups, Barbell (75/55)
ADAPTATION
Warm-up (No Measure)
3.) ADAPTATION: 6:00 Alternating EMOM (54:00-60:00)
Minute 1: :40 Couch (R)
Minute 2: :40 Couch (L)
Minute 3: :40 Seated Forward Fold
Minute 4: :40 Cat/Cow Transitions
Minutes 5-6: Shavasana
WORKOUT NOTES
Warm-up (No Measure)
* Coach Notes: Substitute for Rowing (40/30 Calories) if dealing with a large class and not enough bikes. Stay at a smooth and steady pace that seems conservative from the start with how long it is.
** Bike and Hang Power Cleans are performed with one athlete working while the other athlete rests. Switch as needed until total reps are completed before moving on to the next movement.
*** Partner Sit-Ups are performed with one athlete using a wall ball and the other athlete doing an unweighted sit-up. BOTH ATHLETES ARE PERFORMING A SIT-UP AT THE SAME TIME. Each athlete will perform a total of 12 weighted sit-ups and 12 unweighted sit-ups passing the ball back and forth in between EVERY REP.
* Allow athletes 6:00 to clean up equipment and wipe things down before moving on to adaptation.
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