Thursday

Aug 11, 2022 | WOD

CrossFit ATR – CrossFit

View Public Whiteboard

READY

1.) 2 Rounds (0:00-12:00)

– 2:00 Machine of Choice

– 8E Prone IYTW (https://www.youtube.com/watch?v=Smt7gkEVCus)

– 8E 90/90 Shin Box Rotations w/Hip Lift (https://www.youtube.com/watch?v=JzVL5SqU7VI)

– 8E Elbow on Knee Shoulder External Rotation (https://www.youtube.com/watch?v=mbdDt0c9bZY)

– :30 Wall Sit w/Single Leg March (https://www.youtube.com/watch?v=WJ-X-1sL1k8)

* With the remaining time, demo any movements and allow athletes to prepare for BURN.

E.S.D.

Metcon (4 Rounds for time)

2.) BURN

Every 5:00 for 4 Alternating Sets: (12:00-32:00)

2a) Sets 1 & 3:

– 15/12 Calorie Ski

– 15 No Push-Up Burpee to Plate

– 12/9 Calorie Ski

– 12 No Push-Up Burpee to Plate

– 9/6 Calorie Ski

– 9 No Push-Up Burpee to Plate

* See workout notes below.

2b) Sets 2 & 4:

– 15/12 Calorie Bike

– 15 KB Taters (35/26) (https://www.youtube.com/watch?v=vH2Or8pv2vk)

– 12/9 Calorie Bike

– 12 KB Taters (35/26)

– 9/6 Calorie Bike

– 9 KB Taters (35/26)

* See workout notes below.
* Allow 5:00 to transition into skill development.

Skill Development

3.) Double Unders (37:00-47:00)

10:00 to Practice Double Under Drills (https://www.youtube.com/watch?v=vgNqokkmFhg) (https://www.youtube.com/watch?v=gUsooyyOyCU)

* See workout notes below.

ADAPTATION

4.) (47:00-50:00)

Minute 1: :45 Rig Assisted Calf Stretch (R)

Minute 2: :45 Rig Assisted Calf Stretch (L)

Minute 3: :20E Twisted Lizard

WORKOUT NOTES

E.S.D. 2a) Notes:

Rep ranges can be reduced by 3 reps if needed so that the work can be completed under the time cap. When performing Burpees to a plate, hop to a 15lb-25lb plate for a 1″-2″ jump.

E.S.D. 2b) Notes:

Rep ranges can be reduced by 3 reps if needed along with the kettlebell weight being reduced or movement changed to a goblet squat if necessary.

Skill Development Notes:

Have athletes start with high jumps finding a rhythm in how they bound and maintaining a sense of consistency. Jumps should be vertical, keeping the hips/knees/ankles stacked and staying soft in the joints to absorb contact. After this, the rope can be added in by using “slow high singles”. After practicing, coming from the wrists, try to add in a double with quick wrists. If an athlete excels at double unders, have them perform an EMOM of a specific number to add volume in for the week. Move immediately into the adaptation work.