CrossFit ATR – CrossFit
Warm-up
– 1:30 Row/Bike
– 8E 90/90 Shin Box Rotations w/Hip Lift
– 8E Shoulder CARs
– 8E World’s Greatest Stretch (Rotation Only)
– 8E Prone IYTW
Then, perform 3 Rounds of the following: (REST :30-1:00)
– 3 Snatch Grip Deadlift
– 3 Hang Power Snatch
– 3 Overhead Squat
* Build in weight across 3 sets
Metcon
Snatch (1×1)
Metcon (AMRAP – Rounds)
A) 10:00 Alternating EMOM
M1: 15/12 Calorie Row
M2: 15 Wall Balls (20/14)
– REST 5:00 –
B) 15:00 EMOM
M1: 1 Snatch w/50%
M2: 1 Snatch w/60%
M3: 1 Snatch w/70%
M4-M15: 1 Snatch w/75%
– REST 5:00 –
C) 10:00 Alternating EMOM
M1: 15/12 Calorie Row
M2: 15 Wall Balls (20/14)
Score is completed rounds
Scaling Options:
– 12/9 Calorie Row, WB (14/10), Power Snatch + OHS
WORKOUT NOTES
Metcon notes:
Starts with a 10:00 alternating EMOM of Rowing and Wall Balls. Each station should take NO LONGER than
:40-:45 to perform. If that doesn’t seem possible from the beginning, consider reducing calorie counts and/or wall
ball weight/reps. Refer to the scaling options. You will be starting with this AND finishing with this in a more fatigued
state. For the main snatch EMOM portion, athletes will begin their first minute with 50%, then move to 60%, then 70% on
the third minute, ending at 75% for the following 12 minutes. This will allow athletes time to build properly towards
completing percentage work in a fatigued state. After finishing the snatches, athletes will move back to the row and
wall ball piece as a finisher.
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