CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-10:00)
– 2:00 Bike
– 2:00 Ski
– 30’E Lateral Banded Monster Walk
– 12E Lateral Box Step Down (:02-:03 Eccentric)
– 12E Deadbug
* In the remaining time, brief the E.S.D and get started. You can have athletes start on either the BIKE or the Ski.
E.S.D.
Metcon (AMRAP – Rounds)
2.) BURN
30:00 Alternating EMOM (10:00-40:00)
Minute 1: 12/9 Calorie Bike
Minute 2: 12E Single Leg Box Step Up (20″)
Minute 3: 12/9 Calorie Ski
Minute 4: 12E Alternating Single Leg V-Up
* Level 3: RX
* Level 2: 10/8 Calorie Bike, 8E Alt. SL V-Ups
* Level 1: :45 Active Bike, 6E Single Leg Box Step Up, :45 Active Ski, 6E Alt. SL V-Ups
* See workout notes below.
* Allow 2:00 for athletes to grab some water and start adaptation.
ADAPTATION
3.) (42:00-45:00)
Minute 1: :45 Standing Straddle
Minute 2: :45 Cat/Cow Transitions
Minute 3: :45 Child’s Pose
WORKOUT NOTES
E.S.D. Notes:
Each station should take no longer than :45. Step ups are performed by completing ALL 12 reps on one side before moving to the other side. Start with your non-dominant side. Return to a Hollow position on every rep of the Single Leg V-Ups.
Recent Comments