CrossFit ATR – CrossFit
STEADY
1a.) Before Class Hour
– Foam Roll: T-Spine/Lat/Hamstring/Calf
– Side Lying Thoracic Windmill: 2 X 8E
– Single Leg Stand: 2 X :30E (Eyes closed if possible)
READY
1.) 1 Round (0:00-12:00)
– 2:00 Bike/Ski (Increase pace every :30)
– 25’ Quad w/Reach
– 25’ Knee Hug to Inverted Toe Touch
– 25’ Hip Cradle
– 25’ Straight Leg Raise
– 25’E Crossover w/Reach
– 25’ Super Lunge
* 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.
E.S.D.
Metcon (AMRAP – Rounds)
2.)
Every 1:15 for 28 Alternating Rounds: (12:00-47:00)
Interval 1: 18/14 Calorie Row
Interval 2: 25 Sit-Ups (or 18 GHD Sit-Ups)
Interval 3: 10 Box Jumps (30″/24″)
Interval 4: :45 AMRAP Rope Climbs
* Level 3: RX
* Level 2: 14/11 Calorie Row, 20 Sit-Ups, BJ (24″/20″)
* Level 1: 12/9 Calorie Row, 10-15 Sit-Ups, Box Step Up (24″/20″ or lower), Lying Pull to Stand RC Variation
* See workout notes below.
* Allow 4:00 to move into accessory work.
ACCESSORY
3.) 4:00 AMRAP (51:00-55:00)
– 10 Hollow Rocks
– 20 Russian Twists (Unweighted)
* Allow 1:00 for athletes to transition into adaptation.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R)
Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :45 Pigeon (R)
Minute 4: :45 Pigeon (L)
WORKOUT NOTES
E.S.D. Notes:
The intervals are lengthened from our typical EMOM format so that we can start to use longer time frames to complete denser sets. You should be able to complete the required work within 1:00 so that you have a minimum of :15 to move to your next station.
Recent Comments