Thursday

CrossFit ATR – CrossFit

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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 (6 Rounds for reps)

2.) BURN

Every 3:00 for 6 Rounds: (12:00-30:00)

– 200M Run

– 16 Russian Twists w/WB (20/14)

– AMRAP Wall Balls (20/14)

* Level 3: RX

* Level 2: WB (14/10)

* Level 1: Unweighted Russian Twist, WB (14/10)

* See workout notes below.
* Allow 5:00 to brief gymnastics, demo, and/or give time for athletes to prepare.

GYMNASTICS

3.) Skill Development: Handstand Walking (35:00-45:00)

10:00 Practice on Handstand Walking Progressions

– Single Arm Balance (Pike on Box or Floor) (Preferably on Box for Stacked Hips over Shoulders)

– Shifting Progression (Box/Floor in Plank) (Lifts, Shoulder Taps, Hip Taps)

– 90-180E Degree Box Walks (Box/Pike)

– Kick-Ups (Assisted w/Partner)

* See workout notes below.

ADAPTATION

3.) (45:00-48:00)

Minute 1: :20E Thread the Needle

Minute 2: :20E Twisted Cross

Minute 3: :45 Puppy Pose

WORKOUT NOTES

E.S.D. Notes:

Score is total wall balls performed over the course of 6 rounds.

Gymnastics Notes:

Even if you have an athlete in class that has handstand walking, practicing these basics will help refine technique and a better stacked position for movement efficiency. Athletes can start with different things but the first should be getting everyone in a pike position on the floor or box to practice shifting weight.