CrossFit ATR – CrossFit
STEADY
1a.) 1 Round (0:00-8:00)
– 1:00 Row (EASY)
– 15E Bird Dog
– 15 Banded Face Pull
– 5 T-Inchworm w/Push-Up
– 15 Banded Face Pull
– 15E Bird Dog
– 1:00 Row (Building speed every :20) (Final :20 HARD)
* Allow 4:00 to demo GYMNASTICS and for athletes to prepare.
GYMNASTICS
1b.) (Foundation): 9:00 Alternating EMOM (12:00-21:00)
Minute 1: :30 Hollow Rocks
Minute 2: 5E Single Arm Ring Row w/:03 Eccentric
Minute 3: 5 Ring Dip w/:03 Eccentric
* Allow 6:00 to brief S.F.P, demo movements, and for athletes to prepare.
S.F.P.
Metcon (Weight)
2.) Every 1:30 for 6 Alternating Sets (27:00-36:00)
Interval 1: 16 (8E) DB Gorilla Row
Interval 2: 16 (8E) Alternating Top-Down DB Bench Press (Moderate-Heavy)
Score is combined total dumbbell weight for both movements.
* Allow 5:00 to brief E.S.D and for athletes to grab water and prepare.
E.S.D.
Metcon (3 Rounds for reps)
3.) (41:00-53:00)
3 Sets: 2:00 AMRAP (2:00 REST after each set)
– 12 Hand Release Push-Up
– 15 Burpees
– AMRAP Calorie Row (HARD)
* Level 3: RX
* Level 2: 9 HRPU, 12 Burpees
* Level 1: 9 Push-Ups off Knees, 9 No Push-Up Burpee
* Allow athletes 3:00 to REST and prepare for adaptation.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R) Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :20E Twisted Cross
Minute 4: :20E Thread the Needle
WORKOUT NOTES
S.F.P. Notes:
For the Gorilla Row, dumbbells DO NOT need to touch the ground. Lower each dumbbell only until the arm is locked out while maintaining a solid bent over position. Alternating DB Bench Press starts with BOTH dumbbells locked out over the chest. Lower one DB at a time, alternating between both arms
E.S.D. Notes:
You have 2:00 to WORK followed by 2:00 to REST. The goal would be to finish your Hand Release Push-Ups and Burpees with at least :40 left to get to your rower and start cranking out calories. When it’s time to row, make it worth it and really hammer the machine.
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