“Columbia”

Apr 12, 2022 | WOD

CrossFit ATR – CrossFit

OLY/Barbell class has been moved to Saturday 4/16 @3pm (instead of Sunday).

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READY

1.) 1 Round (0:00-12:00)

– 1:00 Single Unders

– 25’ Quad w/Reach

– 25’ Knee Hug to Inverted Toe Touch

– 25’ Hip Cradle

– 25’ Straight Leg Raise

– 25’E Crossover w/Reach

– 25’ Walk on Heels

– 1:00 Plate Jacks

* With the remaining time, demo the movements and brief the flow for the E.S.D piece. Allow athletes to grab water and get situated. If you have a large group, you can have athletes start on different stations.

E.S.D.

Metcon (AMRAP – Rounds)

2.) “Columbia”

32:00 Alternating EMOM: (12:00-44:00)

Minute 1: 12/9 Calorie Ski (or substitute for Row)

Minute 2: 12 Burpees to Plate

Minute 3: 4 Shuttle Run (1 Rep performed 25’ Down + 25’ Back) (Sub for 100M Run)

Minute 4: 40 Double Unders

* Level 3: RX

* Level 2: 10/8 Calorie Ski, 10 Burpees to Plate, 3 Shuttle Run, 40 Single Unders

* Level 1: :40 Active Ski, 8 No Push-Up Burpee, 2 Shuttle Run, 20 Plate Jacks

* See workout notes below.
* Allow 4:00 for athletes to grab water and prepare for Accessory.

ACCESSORY

3.) 6:00 Alternating EMOM (48:00-54:00)

Minute 1: 50’ Single Arm KB Front Rack Carry + 50’ Single Arm KB Farmer Carry (R)

Minute 2: 50’ Single Arm KB Front Rack Carry + 50’ Single Arm KB Farmer Carry (L)

* Allow 2:00 for athletes to put away their KBs and transition to the adaptation work.

ADAPTATION

4.) 4:00 EMOM (56:00-60:00)

Minute 1: :45 Rig Assisted Calf Stretch (R)

Minute 2: :45 Rig Assisted Calf Stretch (L)

Minute 3: :20E Pidgeon

Minute 4: :20E Twisted Cross

WORKOUT NOTES

E.S.D. Notes:

Each Station should take no longer than :40 with our DU station most likely being the quickest allowing us for a little more rest before heading into the next round. The first 16:00-20:00 should almost make you question whether this is too easy. You should have a high sense of confidence in being able to maintain consistency. Think of this like a 5-6K Run and how you would be moving. This is the exact same thing only in a mixed modal setting. We are building our aerobic base in a unique way.