CrossFit ATR – CrossFit

Last day to sign up now, don’t miss out on the fun! ATR takes over the San Diego Gulls Hockey stadium! April 23rd @ 7pm. Cost about $20 per ticket, friends and family welcome. Please sign up (sheet on front desk, or email me) before April 9th! We can meet somewhere close to the stadium for a pre-game drink 😉

Register now for the Nutrition Lunch and Learn April 30th 11:30AM
https://www.modus-energy.com/LNL

Don’t forget to sign up for Family Portrait weekend. April 23rd and 24th @ATR (Studio quality portraits right here in the gym)! https://www.gretchenotero.com/atr

View Public Whiteboard

READY

1.) (0:00-15:00)

– 200M Run

– 30’ Quad w/Reach

– 30’ Knee Hug to Inverted Toe Touch

– 30’ Hip Cradle

– 30’ Super Lunge (World’s Greatest Stretch)

– 30’ T-Inchworm w/Push-Up

– 200M Run

* Use whatever remaining time to demo movement, explain the flow of the S.F.P, and allow athletes to grab equipment and weight.

S.F.P.

DB Bench Press (3×12 )

2.) Every 1:20 for 6 Alternating Sets (15:00-23:00)

Set 1: 12 DB Bench Press

Set 2: 12E Alternating DB Gorilla Row

* See workout notes below.

* Allow 7:00 for athletes to put equipment away and to brief E.S.D.

E.S.D.

Metcon (AMRAP – Reps)

2.) “Put Some Prep in your Step”

Every 1:20 for 20 Alternating Sets (30:00-54:00)

Set 1: :20 Bike cals (HARD: 90% Effort)

Set 2: :20 AMRAP Pull-Ups

Set 3: :20 AMRAP Push-Ups

Set 4: :20 AMRAP Air Squats

* Level 3: RX (w/Weight Vest)

* Level 2: RX (Unweighted)

* Level 1: Banded Pull-Ups

* See workout notes below.
* Allow 3:00 for athletes to grab water and prepare for Accessory work.

ADAPTATION

4.) (57:00-60:00)

Minute 1: :20E Twisted Cross

Minute 2: :20E Eagle in Saddle

Minute 3: :45 Seated Forward Fold

WORKOUT NOTES

S.F.P. Notes:

For your gorilla row, you DO NOT have to bring the DBs down to the floor. Lower the dumbbells just past your knee until your arm locks out while maintaining a flat back.

E.S.D. Notes:

This is “Murph” Prep. Very short time frames will allow you to hang on for each movement and really push the cycling rates. Go Hard.