CrossFit ATR – CrossFit
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.
Recent Comments