CrossFit ATR – CrossFit
Warm-up
1 Round:
– 1:30 Ski/Row
– 8E Hip CARs
Then, perform 2 Rounds of the Following:
– 8 KB Goblet Good Morning (2nd Round: KB Goblet Kang Squats w/:02-:03 Pause in Bottom)
– 12E Bird Dog w/Change Plate in Hand
– 50’E Banded Lateral Monster Walk (2nd Round: Forward + Reverse)
Strength
Deadlift (5-5-3-3-1-1)
Set 1: 5 w/70%
Set 2: 5 w/75%
Set 3: 3 w/80%
Set 4: 3 w/85%
Set 5: 1 w/90%
Set 6: 1 w/95%
* Athlete Notes: Perform a set every 1:45.
Metcon
Metcon (Time)
4 Rounds for Time:
– 500/400M Ski
– 15 Burpee Box Jump Overs (24″/20″)
* Level 3: RX
* Level 2: 12 BBJO
* Level 1: 400/300M Ski, 9-12 BBJO or Box Step Overs
* Goal: <12:00, Cap: 15:00
* Athlete Notes: Move at a moderate (2K Ski) pace that will allow you to get right on the BBJO. Improving your ski pace will only win you a number of seconds whereas not having to stop on your BBJO or performing them smoothly and quickly will win you the most amount of time. The importance here will be on how you ski to set yourself up for success on the BBJO. Start off a little on the conservative side with pacing and then when you finish the second round, gauge how you feel to see if you can increase pace on the back half of this conditioning piece.
Cooldown
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :20E Lizard
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