CrossFit ATR – CrossFit
READY
1a.) 2 Rounds (0:00-8:00)
– 1:00 Air Bike
– 12 Cuban Press w/Change Plates
– 8E KB Goblet Reverse Lunge
– 1 Wall Walk + :20 Wall Facing HS Hold
* Allow 8:00-10:00 for S.F.P briefing and athletes to build BS weight.
S.F.P.
Back Squat (Every 3:30 for 3 Sets)
2.) Every 3:30 for 3 Sets (18:00-28:00)
– 7 Back Squat
* See workout notes below.
* Allow 8:00 for athletes to put away equipment and brief E.S.D.
E.S.D.
Metcon (Time)
3.) (36:00-54:00)
6 Rounds EACH for Time:
– 12/9 Calorie Bike
– 12 Double DB Deadlift (50/35)
– 9 Double DB Hang Power Clean (50/35)
– 6 Double DB Front Squat (50/35)
* IMPORTANT: REST 1:00 after each round.
* Total Time Cap: 18:00
* Level 3: RX
* Level 2: 10/8 Calorie Bike, DB (35/25)
* Level 1: 9/7 Calorie Bike, DB (25/15)
* See workout notes below.
* REST 3:00 then move into Adaptation.
ADAPTATION
5.) 3:00 Minute EMOM (57:00-60:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R)
Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :45 Hero Pose
WORKOUT NOTES
S.F.P. Notes:
Start your first set at 65% of your 1RM and continually build across the 4 sets to the heaviest possible set for 7 reps. Go off your newly established 1RM from test week.
E.S.D. Notes:
Bike should be hit HARD but not a full out sprint. You should be moving onto your DB Complex <:50 with the goal of staying unbroken on the DBs to complete each round <1:45.
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