Thursday

CrossFit ATR – CrossFit

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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 5 Rounds: (12:00-32:00)

– 400M Run

– 12 Double DB Tall Kneeling Bicep Curl

– 15 Double DB Floor Press in Glute Bridge

* Level 3: RX

* Level 2: 200M Run, 10 DB Bicep Curl, 12 Floor Press

* Level 1: 2:00 Active Jog/Walk, 10 DB Bicep Curl, 12 Floor Press

* See workout notes below.
* Allow 5:00 to brief gymnastics, demo, and/or give time for athletes to prepare.

GYMNASTICS

3.) Skill Development: Handstand Walking (37:00-47:00)

10:00 Practice on Handstand Walking Progressions

– Single Arm Balance (Pike on Box or Floor) (Preferably on Box for Stacked Hips over Shoulders)

– Shifting Progression (Box/Floor in Plank) (Lifts, Shoulder Taps, Hip Taps)

– 90-180E Degree Box Walks (Box/Pike)

– Kick-Ups (Assisted w/Partner)

* See workout notes below.

ADAPTATION

3.) (45:00-48:00)

Minute 1: :20E Thread the Needle

Minute 2: :20E Twisted Cross

Minute 3: :45 Puppy Pose

WORKOUT NOTES

E.S.D. Notes:

Runs should be performed at 1-Mile Pace and completed in <2:30 allowing just enough time to complete your db work. Squeeze your glutes and open your hips all the way for the db bicep curls. This position will force you to slow the movement down and control each rep of the bicep curl. Get into a glute bridge with hips as high as possible to perform your floor press. Squeeze the triceps and lockout your elbows at the top of each rep of floor press. Be careful when lowering the dumbbells down and resting your triceps on the floor before each press. Gymnastics Notes:
Even if you have an athlete in class that has handstand walking, practicing these basics will help refine technique and a better stacked position for movement efficiency. Athletes can start with different things but the first should be getting everyone in a pike position on the floor or box to practice shifting weight.