CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-12:00)
– 400M Run
– 25’ Quad w/Reach
– 25’ Knee Hug to Inverted Toe Touch
– 25’ Hip Cradle
– 25’ Straight Leg Raise
– 25’ Super Lunge
– 25’ Inchworm
* With remaining time, brief BURN, demo any movements, and allow athletes time to prepare for the conditioning work.
E.S.D.
Metcon (AMRAP – Rounds)
2.) BURN
Every 4:00 for 6 Sets (12:00-36:00)
– 200M Run
– 15/12 Calorie Row
– 12/9 Calorie Ski
* Level 3: RX
* Level 2: 12/9 Calorie Row, 10/8 Calorie Ski
* Level 1: 10/8 Calorie Row, 8/6 Calorie Ski
* See workout notes below.
* Allow 4:00 for athletes to grab water and to demo/explain the GYMNASTICS Skill Development work.
GYMNASTICS
3.) Skill Development: Ring Muscle-Ups (40:00-50:00)
10:00 Practice on Ring Muscle Up Progressions
– RMU Scaling (https://www.youtube.com/watch?v=kQVOD7wPIns)
* See workout notes below.
* Move immediately into stretching after this portion of class.
ADAPTATION
3.) (50:00-53:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :45 Child’s Pose
WORKOUT NOTES
E.S.D. Notes:
Start off conservative with your run pace (Slightly slower than 1-Mile) so that you can get right on each machine and move with a level of intensity instead of a mindset of survival. As the rounds go on, see if you can pick-up your pace and finish your rounds quicker after you’ve tested it and found a groove.
Gymnastics Notes:
Even if you have athletes in class that have ring muscle-ups, practicing the various scaling options will help refine technique and a better movement efficiency.
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