CrossFit ATR – CrossFit
Warm-up
(0:00-15:00)
1 Round: (Partners Switch between Bike/Ski)
– 1:00 ECHO Bike
– 1:00 Ski
– 1:00 Alternating High Fives in Plank w/Partner
Then, perform 3 Rounds of the following:
– 8E Single Arm Half Kneeling KB Bottoms Up Press
– 8 Supine KB Pullover w/:03 Eccentric
– 8 KB Goblet Squats w/:03 Eccentric
* With the remaining time, brief the conditioning piece and allow athletes a water/bathroom break to prepare.
Metcon
Metcon (Time)
For Time (w/Partner) (15:00-50:00)
350/280 Calorie ECHO Bike
Partner 1:
– ECHO Bike
Partner 2: Completes the following
– 15 Hand Release Push-Ups
– 13 American KB Swings (70/53)
– 11 Pull-Ups
– 9 KB Goblet Squats (70/53)
* Goal: <27:00, Cap: 35:00
* Level 3: RX
* Level 2: 320/250 Calories, KB (53/35)
* Level 1: 290/220 Calories, KB (35/26), Band Assisted Push-Ups/Pull-Ups
* Athlete Notes: Move at a moderate pace on the bike knowing this is a longer piece and highly aerobic. You will want to start off a little conservative on the bike and/or transitions between movements so you can maintain a sense of consistency as you get deeper into this piece.
ADAPTATION
(54:00-60:00)
Minute 1+4: :45 Lizard (R)
Minute 2+5: :45 Lizard (L)
Minute 3+6: :45 Cat/Cow Transitions
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