CrossFit ATR – CrossFit
Warm-up
Warm-up (No Measure)
(0:00-15:00)
1 Round:
1:30 C2/ECHO Bike
15 Banded Dislocates
Then, 2 Rounds of the following:
12 Banded Good Morning
12 Banded Shoulder Press
12 Banded Overhead Squat
*Use the remaining time to build up to 70% of 1RM Back Squat.
Strength
Back Squat ( 3 X 10 @70% 1RM)
Perform a set every 4:00
Metcon
Metcon (Time)
(35:00-55:00)
For Time
100/80 Calorie C2 Bike (75/55 Calorie ECHO Bike)
75 Overhead Squats (75/55)
50 Handstand Push-Up
* Level 3: RX
* Level 2: 75% Machine Calories, OH or Front Squats (75/55), Shoulder to Overhead (75/55)
* Level 1: 50% Machine Calories, OH or Front Squats (Barbell), Shoulder to Overhead (Barbell)
* Goal: <14:00, Cap: 20:00
*See workout notes below
ADAPTATION
(57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Puppy Pose
WORKOUT NOTES
Metcon:
Move at a moderate pace on the bike so that you don’t spike your heart rate going into the overhead squats. Overhead squats should be at a weight where you could potentially perform these in 2 sets. Think about how much the overhead squats could affect your HSPU though the longer you have the bar overhead. It may be wise to break them up more than you would think, but minimize your rest periods. Break up HSPU into sets that allow you to maintain a level of consistency but also minimize time standing around.
Recent Comments