CrossFit ATR – CrossFit
Warm-up
1 Round:
2:00 Machine of Choice (Row/Bike)
– 15 Scapular Pull-Ups
– 12 Yoga Push-Up
– 12 Alternating Spiderman Lunge
Then, perform 3 Progressive Rounds of the Following:
– 5 Clean Grip Deadlift
– 5 Tall Muscle Clean (2nd Round: Tall Power Cleans, 3rd Round: Tall Squat Cleans)
– 5 Front Squat
– 5 Strict Press (2nd Round: Push Press, 3rd Round: Split Jerk)
Oly
3 Attempts for Load 3 Cleans + 2 Front Squats + 1 Jerk (3 X 3-2-1)
* Athlete Notes: Perform a set every 3:00.
Metcon
Metcon (Checkmark)
20:00 Alternating EMOM:
Minute 1: 15/12 Calorie Row
Minute 2: 15 Lateral Burpees over Rower
Minute 3: 15 Pull-Ups
Minute 4: 15 Wall Balls (20/14)
* Level 4 (RX+): 18/14 Calorie Row, 15 Lateral Burpees over Rower, 15 C2B Pull-Ups, 15 WB (30/20)
* Level 3: RX
* Level 2: 12/9 Calorie Row, 12 Lateral Burpees over Rower, 12-15 Pull-Ups, 12-15 WB (20/14)
* Level 1: 10/8 Calorie Row, 9-12 Lateral Burpees over Rower, 9-12 Pull-Ups (Banded), 9-12 WB (14/10)
* Athlete Notes: Rep ranges are set so that you can complete all stations <:45. Some stations (Pull-Ups, WB) will take less than others, so capitalize on the extra rest time by focusing on your breathing and preparing to start your next movement immediately when the minute turns over. On EMOMs, try to keep from thinking of the total amount of time you are going to be moving, but rather focus on just completing that minute/movement at hand to keep you focused on completing small tasks instead of the entire job. EMOMs are just as much mental as they are physical.
Cooldown
Minute 1: :45 Pigeon (R)
Minute 2: :45 Pigeon (L)
Minute 3: :20E Eagle in Saddle
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