CrossFit ATR – CrossFit
READY
1.) 2 Rounds (0:00-12:00)
– 1:00 Machine of Choice (Bike/Ski/Row)
– 50’ Banded Lateral Monster Walk
– 12E 3-Direction Calf Raise
– 8E Super Lunge Rotations (2nd Round: Lateral Lunge)
* With remaining time, brief BURN and allow athletes to prepare their stations to start.
E.S.D.
Metcon (AMRAP – Rounds)
2.) BURN
Every 2:30 for 12 Alternating Sets (12:00-42:00)
Set 1: 400M Run
Set 2: 30/24 Calorie Bike
Set 3: 100’ Sled Work (135/90lbs Added to Sled) + 100’E Single Arm KB Farmer Carry (70/53+)
* See workout notes below.
* Move immediately into adaptation work.
ADAPTATION
3.) (42:00-45:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Seated Forward Fold
WORKOUT NOTES
E.S.D. Notes:
Perform each movement within the allotted time. Whatever time left over during each station is rest. Sled work can be performed as a Push, Forward Drag (Straps), Reverse Drag, or a Reverse Hand over Hand Pull (Rope). Feel free to switch it up each round if you would like, but insert some variation. You will complete 100’ per side carrying a singular KB for a total of 200’ per interval. Floor would optimally be set up with a distance of 50’ to complete 100’ if moving down and back.
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