CrossFit ATR – CrossFit
Warm-up
1 Round:
– 300M Run
– 20’ Quad Stretch
– 20’ Knee Hug w/Inverted Toe Touch
– 20’ Hip Cradle
– 20’ Straight Leg Swings (Frankensteins)
– 20’ High Knees
– 20’ Butt Kicks
– 20’ Bunny Hops
Then, perform 3 Rounds w/Partner: (You go, I go)
– 5 Tall Muscle Cleans (2nd Round: Hang Power Clean + Front Squat, 3rd Round: Hang Squat Clean)
– 8 Alternating Box Step Up (24″/20″)
– 10 Sit-Ups (2nd and/or 3rd Round: Weighted w/WB)
Metcon
Metcon (Time)
5 Rounds for Time (w/Partner) :
– 300M Run (Together)
– 30 Hang Squat Cleans (95/65) (Split)
– 30 Synchro Ab-Mat Sit-Ups w/Alternating WB Toss (20/14) (Together)
– 30 Box Jump Over (30″/24″) (Split)
* Level 3: RX
* Level 2: Ab-Mat Sit-Ups w/WB Toss (14/10), BJO (24″/20″)
* Level 1: Hang Squat Cleans (75/55), Ab-Mat Sit-Ups w/o WB Toss, Box Step Over (24″/20″)
* Goal: <27:00, Cap: 32:00
* Athlete Notes: This is a long piece, so make sure you start off in a conservative way with the thoughts of increasing pace as you move through it. Take advantage of your time resting when your partner has to work. Limit how many transitions you need to make when sharing work to save time. Work does not have to be split evenly so jump in when you think your partner needs a break. Communication is always the key when working with a partner.
Cooldown
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :20E Half Kneeling Hamstring + Lizard (R)
Minute 4: :20E Half Kneeling Hamstring + Lizard (L)
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