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 (0:00-15:00)
– 2:00 Ride/Row (EASY)
– 15E Bird Dog
– 12E Single Arm KB RDL + High Pull
– 10 KB Goblet Kang Squat (Same KB)
– 8 T-Inchworm w/Push-Up
* With the remaining time, have athletes grab equipment, demo movements, and transition.
E.S.D.
Metcon (Time)
2.) 2019 CFG “Down + Back Chipper” (Remastered)
For Time: (15:00-40:00)
– 1000M Row
– 30 HSPU
– 30 Wall Balls (20/14)
– 30 Box Jump Overs (24″/20″)
– 30 Power Clean (135/95)
– 30 Box Jump Overs (24″/20″)
– 30 Wall Balls (20/14)
– 30 HSPU
– 1000M Row
* Goal: <22:00, Time Cap: 25:00
* Level 4 (RX+): Barbell (165/115), WB (30/20)
* Level 3: RX
* Level 2: Barbell (115/85)
* Level 1: HSPU Replacement: DB S2O (35/25), WB (14/10), Box Step Over, Barbell (95/65)
* See workout notes below.
* Allow 5:00 for athletes to break down equipment and gather for accessory work.
ACCESSORY
3.) 9:00 Alternating EMOM (45:00-53:00)
Minute 1: :15E Single Leg Glute Bridge w/Heel on WB (:15 REST between sides)
Minute 2: :15E Weighted Hollow Hold (:15 w/WB in Hands, :15 REST, :15 w/WB on Feet, :15 REST)
Minute 3: :45 Russian Twist w/WB
* Allow 2:00 for athletes to put away WBs and prepare for adaptation.
ADAPTATION
4.) (55:00-60:00)
Minute 1: :45 Down/Up Dog Transitions
Minute 2: :20E Eagle in Saddle
Minute 3: :45 Hero Pose
Minute 4-5: Shavasana
WORKOUT NOTES
E.S.D. Notes:
Inspired by the Crossfit Games starting next week! This event is a slightly altered version from 2019 for the Age Group Division.
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