CrossFit ATR – CrossFit
READY
Warm-up (No Measure)
1.) READY: 1 Round (0:00-8:00)
– 1:00 Bike
– 1:00 Row
– 1:00 Shuttle Run (30’ Down + Back)
– 12E Deadbug
– 5 T-Inchworm w/Push-Up
– 5 Sumo Squat to Stand w/:03 Hold in Bottom
* Allow athletes 8:00 to get stations ready. You can have athletes start at different stations and rotate clockwise.
E.S.D.
Metcon (5 Rounds for reps)
2.) BURN: “Ying Yang” (16:00-36:00)
2a.) 3:00 AMRAP: (REST 1:00 then proceed to next AMRAP)
– 7/5 Calorie Row
– 7 Lateral Burpees over Rower
2b.) 3:00 AMRAP: (REST 1:00 then proceed to next AMRAP)
– 120’ Shuttle Run (2X: 30’ Down + Back)
– 10 Russian Twists w/WB (Athletes Choice)
2c.) 3:00 AMRAP: (REST 1:00 then proceed to next AMRAP)
– 7/5 Calorie Ski (Substitute for 7 V-Ups if needed)
– 7 American KB Swings (Moderate)
2d.) 3:00 AMRAP: (REST 1:00 then proceed to next AMRAP)
– 7 DB Hang Power Clean (Moderate)
– 7 DB Bench Press (Moderate)
2e.) 3:00 AMRAP: (REST 1:00 then proceed to next AMRAP)
– 7/5 Calorie Bike
– 5E KB Goblet Reverse Lunge (Moderate)
* Allow athletes 5:00 to cool down and clean up equipment.
ADAPTATION
Warm-up (No Measure)
3.) ADAPTATION: 6:00 Alternating EMOM (41:00-46:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Thread The Needle
Minute 3: :40 Down Dog + Up Dog Transitions
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