CrossFit ATR – CrossFit
STEADY
1a.) Before Class Hour
– Foam Roll: Quads/Adductors/Glutes/Hamstrings
– Adductor Rocks: 10E (Slow)
– Single Leg Extended Glute Bridge: 2 X 10E
READY
1b.) 1 Round (0:00-12:00)
– 300M Run
– 30’ Quad w/Reach
– 30’ Knee Hug to Inverted Toe Touch
– 30’ Super Lunge
– 30’ T-Inchworm w/Push-Up
* With the remaining time, brief E.S.D, demo movements, and allow athletes to prepare for workout.
E.S.D.
Metcon (Time)
2.) “1776”
4 Rounds for Time: (Teams of 3) (12:00-52:00)
– 300M Run
– 48 Wall Balls (30/20)
– 24 T2B
– 48 Calorie Row
– 24 Box Jump Over (30/24″)
* Level 3: RX
* Level 2: WB (20/14), BJO (24/20″)
* Level 1: WB (14/10), Knee Raises, Box Step Over (24″/20″)
* See workout notes below.
* Allow an additional 4:00 after the time cap for athletes to put away equipment and gather for adaptation.
ADAPTATION
3.) (56:00-60:00)
Minute 1: :20E Rig Assisted Calf Stretch
Minute 2: :20E Half Kneeling Hamstring + Lizard (R)
Minute 3: :20E Half Kneeling Hamstring + Lizard (L)
Minute 4: :45 Puppy Pose
WORKOUT NOTES
E.S.D. Notes:
For this Hero Workout, the 300M Run is completed with all 3 teammates running together. All other movements are shared with ONLY one athlete working while the other two teammates rest. Wall Balls and Row Calories can be broken up into 3 sets of 16 reps with each athlete performing a set. T2B and BJO can be broken up into 3 sets of 8 reps with each athlete performing a set or when getting to the box jump overs, athletes could attack one rep at a time following each other until reps are completed.
Recent Comments