CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-12:00)
– 1:00 Machine of Choice
– 12E Bent Over IYTW
– 50’ Quad w/Reach
– 50’ Knee Hug to Inverted Toe Touch
– 50’ Hip Cradle
– 25’E Crossover w/Reach
– 50’E Lateral Lunge w/Hip Gate (Perform Lateral Lunge Each Side then perform Hip Gate to face other direction)
* With remaining time, brief BURN, demo any movements, and have athletes prepare.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
2.) BURN
2a.) 8:00 AMRAP: (12:00-30:00)
– 200M Run (or 12/9 Calorie Bike)
– 15 Double DB Bicep Curl (30/20)
– 15 Double DB Strict Press
* REST 2:00 then proceed to 2b.
Metcon (AMRAP – Rounds and Reps)
2b.) 8:00 AMRAP:
– 200M Run (or 12/9 Calorie Bike)
– 20 Double DB Hang Power Clean
– 20 Double DB Push Press
* Allow 5:00 REST before moving to Skill Development.
Skill Development
3.) Kipping Pull-Up Progressions:
15:00 Practice on Kipping Pull-Up Progressions (35:00-50:00)
– Kipping Pull-Up Progressions (https://www.youtube.com/watch?v=QrigE0M7j4o)
* IMPORTANT: If athletes DO NOT have 3-5 Strict Pull-ups as a prerequisite, they should NOT be attempting Kipping Pull-Ups but instead can start to perform VERY SMALL ROM arch/hollow kips and practicing hitting the proper positions there.
* See workout notes below.
ADAPTATION
4.) (50:00-53:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :45 Cat/Cow Transitions
WORKOUT NOTES
Skill Development Notes:
If you have athletes that have kipping pull-ups or butterfly pull-ups, put on a 15:00 timer and have them perform anywhere from 3-6 reps EMOM with a focus on proper technique and maintaining rhythm.
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