“Whipps Ledges”

CrossFit ATR – CrossFit

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READY

1a.) 2 Rounds (0:00-8:00)

– 200M Run

– 12 Plank to Alternating Toe Touch

– 12E Deadbug

– :20 Lateral Line Hops

* Allow 4:00 for athletes to prepare for S.F.P.

S.F.P.

2a.) (Foundation/Prep): 8:00 Alternating EMOM (12:00-20:00)

Minute 1: 5 Front Lever w/:03 Eccentric (Tucked: Without Hold) (https://www.youtube.com/watch?v=BDYs4d0-dbs)

Minute 2: 5E Alternating Single Leg Raise in Support (Arms locked out on Jerk Blocks, Boxes, or Dip Bars)

* Allow 5:00 to brief E.S.D and for athletes to grab their ropes.

E.S.D.

Metcon (Time)

3.) “Whipps Ledges”

For Time: (25:00-38:00)

– 100 Double Unders

– 25 Toes to Bar

– 80 Double Unders

– 20 Toes to Bar

– 60 Double Unders

– 15 Toes to Bar

– 40 Double Unders

– 10 Toes to Bar

– 20 Double Unders

– 5 Toes to Bar

* Goal: Sub 10:00, Time Cap: 13:00

* Level 3: RX

* Level 2: ½ Reps Double Unders, Knee Raises if necessary

* Level 1: Single Unders, Knee Raises OR Sit-Ups if necessary
* See workout notes below.

* Allow 5:00 for athletes to grab water and REST before starting the accessory work.

ACCESSORY

4.) 9:00 Alternating EMOM (43:00-52:00)

Minute 1: 15 Abmat Sit-Ups (Weighted if possible. Use WB)

Minute 2: 20 Russian Twists w/WB (20/14)

Minute 3: 8E Single Leg Glute Bridge

* Allow athletes 4:00 to transition into adaptation.

ADAPTATION

5.) (56:00-60:00)

Minute 1: :45 Downdog/Updog TransitionsMinute 2: :20E Twisted Cross

Minute 3: :45 Rig Assisted Calf Stretch (R)

Minute 4: :45 Rig Assisted Calf Stretch (L)

WORKOUT NOTES

S.F.P. Notes:

Raise leg to parallel and back down in control with minimal swinging. Arms will be locked out like the support position at the top of a dip.

E.S.D. Notes:

Break up reps into confident sets so that you can rest minimally and continue moving.