CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-12:00)
– 400M Run
– 6E Knee Hug to Inverted Toe Touch
– 6E Hip Cradle
– 6E Crossover w/Reach
– 6 Inchworm (Down) + Updog + Downdog + Inchworm (Up)
* Allow the remaining time for athletes to grab barbells and get ready for the BURN.
S.F.P.
Metcon (AMRAP – Rounds)
2.) BURN (12:00-32:00)
2a.) Every 2:00 for 5 Rounds (10:00)
– 6 Barbell Hip Thrust (w/50%+ 1RM Back Squat) (Building) *
– 12 GHD Sit-Ups (Sub for 15 Ab-Mat Sit-Ups)
* See workout notes below.
* Move immediately into the next 6 intervals.
2b.) Every 2:00 for 5 Rounds (10:00)
– 10E Alternating Single Leg V-Ups (https://www.youtube.com/watch?v=0EIDVDbzVNo) (or unweighted russian twist)
– 8E Rear Foot Elevated KB Goblet Good Morning (https://www.youtube.com/watch?v=MP6V5t5_JFI) *
* See workout notes below.
* Allow 4:00 to brief and move into the gymnastics portion of the day.
E.S.D.
GYMNASTICS
3.) Skill Development: Pistols (36:00-44:00)
8:00 Practice on Pistol Progressions (https://www.youtube.com/watch?v=VDJt-YlgXS8)
* See workout notes below.
* Move immediately into adaptation upon finishing the skill session.
ADAPTATION
4.) (44:00-47:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :45 Cat/Cow Transitions
WORKOUT NOTES
E.S.D. 2a.) Notes:
Barbell Hip Thrust is performed with the upper back supported on a bench. Substitute for weighted Glute Bridge with a DB with upper back on the floor if needed. Both movements are performed in the same interval. REST for the remainder of the interval. You can progress in load on the barbell hip thrust if you would like.
E.S.D. 2b.) Notes:
Substitute rear foot elevated good morning for 15 standard kb goblet good morning
Gymnastics Notes:
Demonstrate the “no equipment” pistol progressions to help athletes determine some scaling options that may work for them in the future but also to help develop some additional single leg strength, balance, and better body awareness. Feel free to use the trailing leg, shrimp, and kickstand variations along with adding a band inside the rig the athlete can sit on if overall single leg strength is a limiting factor. If an athlete excels at pistols, you can have them perform :15-:20 bottom of pistol squat holds on the minute, or a number of alternating pistols per minute to add in some additional single leg volume for their week.
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