CrossFit ATR – CrossFit
Warm-up
(0:00-15:00)
1 Round:
1:00 ECHO Bike (:20 Slow, :20 Moderate, :20 Fast)
:30 Single Unders
8E Shoulder CARs
Then, 2 Rounds of the following:
12 Straight Arm Banded Lat Pulldown
6E-Direction KB Halos (Light)
10E light db curls
10 pushups
With remaining time to build up to 80% of BW Bench
Strength
Alternating rounds every 1:15 for 8 rounds (4 of each movement):
-8 Bench @ 80% body weight
-8 chin ups (supinated grip)
Bench Press (4 x 8 @ 80% body weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Conditioning: 10:00 AMRAP (40:00-50:00)
3 Bar Muscle-Ups
6 Shoulder to overhead (135/95)
36 Double Unders
*Level 4: RX+ (155/105)
* Level 3: RX
* Level 2: Banded/Jumping BMU, Barbell (95/65), 3X DU Attempts + 1.5X Remaining Singles
* Level 1: Kipping C2B Pull-up OR Jumping BMU, Barbell (75/55), 1.5X Singles
* Goal: >7 Rounds
* Athlete Notes: Rep ranges are low to allow you to stay relatively unbroken through this while maintaining short rest periods during transitions. If working on BMU, you can perform them as long as possible before moving to a scaling option. Think about driving the bar overhead with your legs rather than pressing early to mitigate shoulder fatigue as you get deeper into this piece. Relax the shoulders on your double unders with a focus of rotating from the wrists while keeping elbows close and slightly behind your torso.
Cooldown
(56:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :20E Eagle in Saddle
Minute 4: :45 Hero Pose
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