CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-10:00)
– 400M Run
– 8E Quadruped Hip Rotations
– 8E Deadbug
– 6E Single Arm DB Arnold Press
– 6E “2 UP 1 DOWN” Ring Row
* With the remaining time, allow athletes to grab a single dumbbell they will use for the whole workout, demo movements, and brief the BURN.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
2.) BURN
2a.) 30:00 AMRAP: (10:00-40:00)
– 400M Run
– 8 Suitcase Dumbbell Deadlift (R)
– 8 Single Arm DB Bicep Curl (R)
– 8 Single Arm DB Strict Press (R)
— 8 Suitcase Dumbbell Deadlift (L)
– 8 Single Arm DB Bicep Curl (L)
– 8 Single Arm DB Strict Press (L)
– 400M Run
– 8E DB Reverse Lunge (Held in Goblet Position)
– 8E Single Arm DB Bent Over Row
* See workout notes below.
* Allow 3:00 to move into adaptation.
ADAPTATION
3.) (43:00-46:00)
Minute 1: Core 4 Series (R)
Minute 2: Core 4 Series (L)
Minute 3: Cat/Cow Transitions
WORKOUT NOTES
E.S.D. Notes:
Use a single dumbbell for this entire workout. If your limiting factor is the press or bicep curl but you can excel with the suitcase deadlift, perform your deadlifts with a tempo to make them a little more difficult with the lighter load.
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