CrossFit ATR – CrossFit
READY
1.) (0:00-10:00)
– 1:00 Row/Ski
– 15 Banded Good Morning
– 12E Deadbug
– 10E Prone IYTW
– 5E Cossack Lunges
* With the remaining time, brief the BURN, and allow athletes to prepare their equipment.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
2.) BURN
24:00 AMRAP: (10:00-34:00)
– 750M Row
– 500M Ski
– 20/15 Calorie Bike
* See workout notes below.
* Allow 2:00 before moving on to Skill Development.
GYMNASTICS
3.) Skill Development: Pistols (36:00-44:00)
8:00 Practice on Pistol Progressions (https://www.youtube.com/watch?v=VDJt-YlgXS8)
* See workout notes below.
* Move immediately into adaptation upon finishing the skill session.
ADAPTATION
3.) (44:00-47:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :45 Cat/Cow Transitions
WORKOUT NOTES
E.S.D. Notes:
This piece is to be taken at a pace where you feel you could have a conversation with the person next to you. Don’t go TOO easy, but you should not be hyperventilating or feel like you need to slow down at any point.
Gymnastics Notes:
Demonstrate the “no equipment” pistol progressions to help athletes determine some scaling options that may work for them in the future but also to help develop some additional single leg strength, balance, and better body awareness. Feel free to use the trailing leg, shrimp, and kickstand variations along with adding a band inside the rig the athlete can sit on if overall single leg strength is a limiting factor. If an athlete excels at pistols, you can have them perform :15-:20 bottom of pistol squat holds on the minute, or a number of alternating pistols per minute to add in some additional single leg volume for their week.
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