CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-8:00)
– 2:00 Bike/Ski (Athlete Choice)
– 20 Band Pull Aparts
– 20 Banded Good Morning
– 10E Alternating Shoulder Taps in Plank
– 8E Lateral Lunge
* With whatever time is left of the 10:00, brief E.S.D and demo any movements.
E.S.D.
Metcon (3 Rounds for reps)
2.) BURN
2a.) 6:00 AMRAP: (10:00-32:00)
– 10/8 Calorie Bike
– 10 Alternating Forward Lunge w/Double DB Bicep Curl + Press (https://www.youtube.com/watch?v=54O5TQvuo2E)
2b.) 6:00 AMRAP:
– 10/8 Calorie Ski
– 10 DB Renegade Row (https://www.youtube.com/watch?v=G1AcX8Y_byg)
2c.) 6:00 AMRAP:
– 10 DB Death March Steps
– 10 Alternating Reverse Lunge w/DBs (Farmers)
* See workout notes below.
* Allow 4:00 for athletes to clean up equipment and move to adaptation.
ADAPTATION
3.) (36:00-40:00)
Minute 1: :20E Twisted Cross
Minute 2: :45 Puppy Pose
Minute 3: :20E Eagle in Saddle
Minute 4: :45 Hero
WORKOUT NOTES
E.S.D. Notes:
Use the same dumbbells for all three AMRAPs. REST 2:00 between AMRAPs. Have athletes start at different stations and rotate if it’s needed due to class size.
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