CrossFit ATR – CrossFit
Warm-up
1 Round:
– 1:00 ECHO Bike
– 8E Plank to Alternating Toe Touch
– 8E-Direction Tall Kneeling KB Halos (Light)
– 8E Half Kneeling KB Bottoms Up Press (Same KB)
– 8E Single Arm Russian KB Swing (Same KB)
– 8 Pushups
SKILL WORK
HSPU Skill
15 min HSPU Skill work: (Repeat of cycle from 1 month ago)
Take 15 min to practice HSPU or the variations you use during WODs
Progressions/Exercises:
– Wall Facing HS Hold
– Unassisted/Assisted Freestanding HS Hold
– Pike Handstand Push-Up (off Box)
– Pike Deficit Handstand Push-Up (off Box)
– Eccentric (:03-:05) Strict HSPU
– Strict HSPU
– Kipping HSPU
Metcon
Metcon (AMRAP – Rounds)
15:00 AMRAP:
– 9 DB bench press (60/35)
– 25 double unders
– 15/12 Calorie Ski
* Level 3: RX
* Level 2: 30 seconds of dub attempts (50/30)
* Level 1: 50 single unders, (35/20), 12/9 Calorie Ski
* Athlete Notes: Weight on bench should be completed unbroken.
Cooldown
Minute 1: :20E Rig Assisted Calf Stretch
Minute 2: :45 Twisted Lizard (R)
Minute 3: :45 Twisted Lizard (L)
Minute 4: :45 Frog Pose
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