CrossFit ATR – CrossFit
Warm-up
(0:00-15:00)
1 Round:
1:30 Row
25’ Quad Stretch
25’ Knee Hug to Inverted Toe Touch
25’ Hip Cradle
25’E Crossover w/Reach
25’ World’s Greatest Stretch
12E Calf Raises in Down Dog
400M Run
Then, 5:00 EMOM:
Snatch Grip Deadlift
Hang Snatch
Strength
Snatch (2:00 X 4: 3 Snatch w/75% )
Snatch (15:00-35:00)
A.) 10:00 Building to Heavy Snatch (REST 2:00)
B.) Every 2:00 X 4: 3 Snatch w/75%
Metcon
Metcon (3 Rounds for time)
Every 6:00 for 18:00 (38:00-56:00)
24/18 Calorie Row
36 Air Squats
400M Run
* Level 3: RX
* Level 2: 18/14 Calorie Row, 30 Air Squats
* Level 1: 15/12 Calorie Row, 24 Air Squats
* Goal: <3:30, Cap: 5:00
* Athlete Notes: Row at a moderate pace knowing that each round is all about the run. Air Squats should be performed in a rhythmic fashion to eliminate the potential for pausing and/or also elevating your heart rate too much before the run. When heading off on your run, build up to a pace on your first 100-200M that you feel you continue to increase on the back half of your run to finish each round strong. Make it a goal to stay consistent on your row, and rhythm for air squats, but to achieve negative splits on your runs.
Cooldown
(57:00-60:00)
Minute 1: :45 Standing Straddle
Minute 2: :45 Down/Up Dog Transitions
Minute 3: :45 Frog Pose
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