Thursday

Jun 2, 2022 | WOD

CrossFit ATR – CrossFit

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READY

1.) (0:00-10:00)

– 1:00 Row/Ski

– 12E Deadbug

– 10E Prone IYTW

– 8 KB Goblet Good Mornings

– 5E Cossack Lunges

* With the remaining time, brief the BURN, and allow athletes to prepare their equipment.

E.S.D.

Metcon (Distance)

2.) BURN

24:00 AMRAP: (10:00-34:00)

– Row for Distance *

* Every 6:00 get off your rower and perform the following movements:

– 8E Single Arm Turkish Sit-Ups

– 8E Staggered Stance Single Arm KB RDL (KB held on side opposite of lead leg)

– 8E KB Goblet Lateral Lunge

* See workout notes below.
* Allow 2:00 to move into the gymnastics portion of the day.

GYMNASTICS

3.) Skill Development: Pistols (36:00-44:00)

8:00 Practice on Pistol Progressions (https://www.youtube.com/watch?v=VDJt-YlgXS8)

* See workout notes below.

* Move immediately into adaptation upon finishing the skill session.

ADAPTATION

3.) (44:00-47:00)

Minute 1: :20E Banded Lat + Banded Bicep (R)

Minute 2: :20E Banded Lat + Banded Bicep (L)

Minute 3: :45 Cat/Cow Transitions

WORKOUT NOTES

E.S.D. Notes:

Turkish Sit-Ups will most likely be the limiting factor in load with KB. All movements are performed with the same KB. After finishing the Goblet Lateral Lunges, move immediately on to the rower and try to accumulate as much distance as possible. KB work is estimated to take around 2:00-2:30. If KB work takes 3:00+, please scale rep scheme to 6E or even 4E so work can be accomplished quickly and allow for athletes to spend at LEAST half of their time for this piece on the rowing machine.

Gymnastics Notes:

Demonstrate the “no equipment” pistol progressions to help athletes determine some scaling options that may work for them in the future but also to help develop some additional single leg strength, balance, and better body awareness. Feel free to use the trailing leg, shrimp, and kickstand variations along with adding a band inside the rig the athlete can sit on if overall single leg strength is a limiting factor. If an athlete excels at pistols, you can have them perform :15-:20 bottom of pistol squat holds on the minute, or a number of alternating pistols per minute to add in some additional single leg volume for their week.