CrossFit ATR – CrossFit
READY
– 2:00 Machine of Choice or 400 meter jog
– 8E Prone IYTW (https://www.youtube.com/watch?v=Smt7gkEVCus)
– 8E 90/90 Shin Box Rotations w/Hip Lift (https://www.youtube.com/watch?v=JzVL5SqU7VI)
– 8E Elbow on Knee Shoulder External Rotation (https://www.youtube.com/watch?v=mbdDt0c9bZY)
– :30 Wall Sit w/Single Leg March (https://www.youtube.com/watch?v=WJ-X-1sL1k8)
E.S.D.
Metcon (AMRAP – Rounds and Reps)
Partner Pride AMRAP 30 min
– 200M Partner Carry (alternating who is being carried throughout the 200M as necessary)
(Teams may take 2 water balloons and “cool down” another team on the Partner Carry)
*Partner A works while partner B holds a plate over head (25lbs/15lbs)…then switch
– 8 alternating direction KB or DB Halo (https://www.youtube.com/watch?v=wJcmanVh5EE)
– 8 KB or DB Horn Curl (https://www.youtube.com/watch?v=YzTfq9VaQKs)
-8 KB or DB Goblet Reverse Lunge (alternate legs or 4 per side) (https://www.youtube.com/watch?v=rYrbrFS2bqE)
– 8 KB or DB Goblet Squat (https://www.youtube.com/watch?v=f-Vf2yRRqOg)
*RX+ Partner carried in the Piggy Front (be in control/careful)
E.S.D.
20 cal Ski (Time)
20 cals for time (sprint!)
No mercy…. Go for the gusto!
ADAPTATION
4.) ADAPTATION
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :20E Twisted Lizard
WORKOUT NOTES
*Notes: The weight for the KB/DB should be where we can perform these movements with a high level of control and remain unbroken through every movement. For the KB/DB Halos, perform these reps alternating which direction you move in for a total of 8 reps. Try to open your elbows up as much as possible on the Horn Curls. You can alternate sides for the reverse lunges or perform all reps on one side before switching. Try to reach as deep of a ROM on the goblet squats as possible.
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