CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-8:00)
– 2:00 Row (Increase pace every :30)
– 8E Shoulder CARs
– 8E Hanging Single Leg Raise (https://www.youtube.com/watch?v=YN1g8ukYU2I)
– 8E Side Plank w/Hip Abduction (https://www.youtube.com/watch?v=dvFnM3_fHoc)
– 6 T-Inchworm w/Push-Up
* Allow 5:00 to brief athletes on S.F.P and prepare.
S.F.P.
Metcon (AMRAP – Rounds)
2.) (Gymnastics Capacity): Every 1:30 for 8 Sets (13:00-25:00)
Interval 1: 8 T2B + 8 Burpees to 6″ Target
Interval 2: 2 Rope Climb + 8 Burpees to 6″ Target
* Level 3: RX
* Level 2: Knee Raise, 1 Rope Climb
* Level 1: Ab-Mat Sit-Up + 8 No Push-Up Burpee, 2 Negative Standing to Lying Down RC + 8 No Push-Up Burpee
* Allow 8:00 to brief E.S.D, demo movements, and for athletes to prepare for the workout.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3.) “Silver Monkey”
18:00 AMRAP: (33:00-51:00)
– 60/45 Calorie Row
– 50 Ab-Mat Sit-Ups
– 40 Hand Release Push-Up
– 30 Single Arm DB Hang Clean + Jerk (50/35) *
* Goal: 2+ Rounds
* Level 3: RX
* Level 2: 30 Hand Release Push-Up, DB (40/30)
* Level 1: 45/30 Calorie Row, Band Assisted Push-Up (Band Anchored from Pull-Up Bar, Full ROM), DB (30/20)
* Allow athletes 5:00 to clean up equipment and to transition to Adaptation.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :45 Lizard (R) Minute 2: :45 Lizard (L)
Minute 3: :20E Twisted Cross
Minute 4: :45 Puppy Pose
WORKOUT NOTES
S.F.P. Notes:
T2B and RC should be completed under :35-:40 to allow time for burpees. Each interval should be finished in less than 1:10 to allow athletes enough time to transition between stations.
E.S.D. Notes:
Row at a pace to complete calories in under 4:00 (15/11 per minute). This will allow you to manage your heart rate but get the calories done in a reasonable amount of time. Get right on the sit-ups and stay smooth taking a breath on your descent and exhaling on the way up. Break your hand release push-ups into CONFIDENT manageable sets to minimize rest time between sets. When performing your single arm db hang clean and jerks, you can keep moving on the same arm and switch whenever you like BUT YOU MUST complete 15 reps per side. We don’t want one big arm and one little arm.
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