CrossFit ATR – CrossFit
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 and Reps)
2.) BURN
24:00 AMRAP:
– 400M Run
– 12 Alternating KB Gorilla Row (Moderate) (Suggested 53/35)
– 10 Russian KB Swing (One of the KBs using for Gorilla Rows)
– 8 Bench Press (50-60% 1RM)
* Goal: 4+ Rounds
* See workout notes below.
GYMNASTICS
3.) Skill Development: HS Push Up/Walking (40:00-50:00)
10:00 Practice HS Push Ups and Walking
– HS Walking Progressions https://youtu.be/iIDMclwoJ1E
* Move immediately into stretching after this portion of class.
ADAPTATION
3.) (50:00-53:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :45 Child’s Pose
WORKOUT NOTES
E.S.D. Notes:
Take the run at a moderate pace so that you can get right on the work with the KBs and barbell. These movements directly translate into building strength for ring muscle-ups and will prime you for the skill work to follow.
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