CrossFit ATR – CrossFit

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STEADY

1a.) Before Class Hour

– Foam Roll: T-Spine/Lat/Hamstring/Calf

– Side Lying Thoracic Windmill: 2 X 8E

– Single Leg Stand: 2 X :30E (Eyes closed if possible)

READY

1.) 1 Round (0:00-12:00)

– 2:00 Machine of Choice

– 25’ Quad w/Reach

– 25’ Knee Hug to Inverted Toe Touch

– 25’ Hip Cradle

– 25’ Straight Leg Raise

– 25’E Crossover w/Reach

– 25’ Samson Lunge w/Lateral Flexion

– 25’ Reverse Lunge w/Twist

* With the remaining time, demo the movements and brief the flow for the E.S.D piece. Allow athletes to grab water and get situated.

E.S.D.

Metcon (AMRAP – Rounds)

2.)

40:00 Alternating EMOM: (12:00-52:00)

Minute 1: 50’ Sandbag Carry (25’ Down + 25’ Back OR :15 Hold) + 4 Sandbag to Shoulder (150/100)

Minute 2: 8 Box Jumps (30″/24″)

Minute 3: 16 Sit-Ups OR 12 GHD Sit-Ups

Minute 4: 2 Rope Climb (15’)

* Level 3: RX

* Level 2: SB (100/70), BJ (24″/20″), Sit-Ups, 1 RC

* Level 1: SB/DB (70/50), Box Step Over (24″/20″), 12 Sit-Ups, Lying Pull to Stand RC

* See workout notes below.
* Allow 4:00 for athletes to move on to adaptation.

ADAPTATION

3.) (56:00-60:00)

Minute 1: :20E Lizard + Half Kneeling Hamstring (R)

Minute 2: :20E Lizard + Half Kneeling Hamstring (L)

Minute 3: :45 Pigeon (R)

Minute 4: :45 Pigeon (L)

WORKOUT NOTES

E.S.D. Notes:

All Stations should take around :30 to allow for enough rest to prepare for the following minute. If you find yourself starting to use up the majority of the minute, consider moving to a scaling option.