CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-6:00)
– Standard 400M Run
– 6E Knee Hug to Inverted Toe Touch
– 6E Hip Cradle
– 6E Crossover w/Reach
– 6 Inchworm (Down) + Updog + Downdog + Inchworm (Up)
* Allow 6:00 for athletes to grab barbells and get ready for the BURN.
E.S.D.
Metcon (AMRAP – Rounds)
2.) BURN (12:00-42:00)
2a.) Every 2:30 for 6 Rounds (15:00)
– 8 Barbell Hip Thrust (w/40%+ 1RM Back Squat) (Building) *
– 10 GHD Sit-Ups (Sub for 15 Ab-Mat Sit-Ups)
* Barbell Hip Thrust is performed with the upper back supported on a bench. Substitute for weighted Glute Bridge with a DB with upper back on the floor if needed.
* Both movements are performed in the same interval. REST for the remainder of the interval. You can progress in load on the barbell hip thrust if you would like.
* Move immediately into the next 6 intervals.
2b.) Every 2:30 for 6 Rounds (15:00)
– 10E Alternating Single Leg V-Ups (https://www.youtube.com/watch?v=0EIDVDbzVNo) (or unweighted russian twist)
– 8E Rear Foot Elevated KB Goblet Good Morning (https://www.youtube.com/watch?v=MP6V5t5_JFI) *
* Substitute rear foot elevated good morning for 15 standard kb goblet good morning.
* Allow 5:00 for clean up and to move into adaptation.
ADAPTATION
3.) 3:00 EMOM (47:00-50:00)
Minute 1: :20E Half Kneeling Hamstring + Lizard (R)
Minute 2: :20E Half Kneeling Hamstring + Lizard (L)
Minute 3: :20E Pidgeon
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