CrossFit ATR – CrossFit
STEADY
1a.) Before Class Hour
– Active Banded Hamstring: 1:00E
– Single Leg Deficit Calf Raise: 2 X 12E (w/:01 Pause at Top)
– Push-Up to Alternating Shoulder Taps: 2 X 10E (Controlled)
READY
1b.) 1 Round (0:00-12:00)
– 2:00 Machine of Choice
– 15 Scapular Pull-Ups
– 8E Knee Hug to Inverted Toe Touch
– 6E Super Lunge
– 6 T-Inchworm w/Push-Up
* With remaining time after warm-up (6:00+), demonstrate movements in E.S.D and allow athletes to perform some practice reps. You can have athletes start at different minutes and move through this in order but be ready to get everyone moving at the 12:00 mark.
E.S.D.
Metcon (AMRAP – Rounds)
3.) Black Widow
40:00 Alternating EMOM: (12:00-52:00)
MInute 1: 12/9 Calorie Bike
MInute 2: 15 Wall Balls (20/14)
Minute 3: 12 Pull-Ups
Minute 4: 9 Burpee to 6″ Target
* Level 3: RX
* Level 2: 10/8 Calorie Bike, 12 WB (20/14), 8-10 Pull-Ups
* Level 1: :40 Bike, 8-12 WB (14/10), 5-8 Pull-Ups (Banded), 5-7 Burpee
* See workout notes below.
* Allow 4:00 for athletes to prepare for adaptation.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :20E Twisted Cross
Minute 4: :45 Child’s Pose
WORKOUT NOTES
E.S.D. Notes:
This piece is designed so that each station takes no more than :40-:45. Bike should be taken at a moderate pace so you can finish in/around :40. If this isn’t possible without a high level of difficulty, please consider scaling the calories. WB should be performed unbroken or in NO MORE than 2 sets. Pull-Ups should also be performed in the same fashion. Burpees should be performed by either touching a pull-up bar 6″ above max reach, or drawing a chalk line on a wall next to where you can perform burpees. If you use a chalk line on a wall, you only need to make contact with one hand.
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