CrossFit ATR – CrossFit
READY
1.) 2 Rounds (0:00-8:00)
– 1:00 Single Unders
– 10E Half Kneeling Single Arm Banded Lat Pulldown
– 8 T-Inchworm w/Push-Up
– 8E Staggered Stance Single Arm KB RDL + Row
* Take 4:00 to allow athletes to prepare and for S.F.P briefing.
E.S.D.
Metcon (AMRAP – Rounds)
2.) 12 MIN ALT EMOM: (12:00-24:00)
MIN 1) 2 Rope Climb
MIN 2) 5-8 HSPU (Strict if Possible)
MIN 3) 15/10 Calorie Ski (Substitute for 20 American KB Swings 53/35lbs)
* Level 3: RX
* Level 2: 2-3 RC, 12/9 Calorie Ski
* Level 1: 3 “Lying Pull to Stand” RC, 10/8 Calorie Ski (Sub 20 AKBS 35/26lbs)
* See workout notes below.
* Allow 8:00 for workout set-up and E.S.D briefing.
Metcon (AMRAP – Rounds and Reps)
3.)
20:00 AMRAP: (32:00-52:00)
– 3 Devils Press (50/35)
– 9 C2B Pull-Ups
– 27 Double Unders
* Level 3: RX
* Level 2: DB (35/25), 6 C2B Pull-Ups, 18 Double Unders
* Level 1: DB (25/15), 6 Pull-Ups, 27 Singles
* See workout notes below.
* Allow 4:00 to transition into adaptation.
ADAPTATION
5.) 4:00 Alternating EMOM (56:00-60:00)
Minute 1: :20E Rig Assisted Calf Stretch
Minute 2: :20E Eagle in Saddle
WORKOUT NOTES
E.S.D. 2.) Notes:
Try to cycle your rope climbs as smoothly as possible and with minimal rest between the reps. Take Ski at a moderate pace in between the rope climbs. If substituting for American KB Swings, the weight should be where you can perform unbroken.
E.S.D. 3.) Notes:
Rep ranges are set so that there is potential to stay smooth on movements and unbroken on your gymnastics. If you think that you will need to break gymnastics into more than 2 sets, please consider a scaling option. With it being 20 minutes long, you should start off a little more conservative in pacing with the hopes to maintain or increase pace as you get deeper into this.
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