9/26

Sep 26, 2022 | WOD

CrossFit ATR – CrossFit

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Warm-up

1 Round:

– 1:30 ECHO Bike (:45 Easy, :30 Moderate, :15 Fast)

– 8E Tall Kneeling Shoulder CARs

– 8E Prone IYTW

– 12E Side Lying Hip Abduction/Adduction

Then, perform 2 rounds of the following:

– 6E Lateral Box Step Ups

– 6E Half Kneeling Single Arm KB Press

– 8E Deadbug (w/<15lb Plate) Then, build to 70% 1RM Back Squat

Strength

Back Squat (4×6 @ 70% + 20lbs)

* Athlete Notes: Perform a set every 3:00

Metcon

Metcon (Time)

For Time:

– 50 Single DB Box Step Ups (50/35) (24″/20″)

– 50 C2B Pull-Ups

– 75 Wall Balls (20/14)

– 50/40 Calorie ECHO Bike
* Level 3: RX

* Level 2: DB (35/25), Pull-Ups, WB (14/10)

* Level 1: DB (25/15), Banded/Jumping Pull-Ups/Ring Rows, 50 WB (14/10)

* Athlete Notes: Break up movements into multiple smaller and confident sets that you can maintain a sense of consistency, but also limit your rest periods. The movement order is there to challenge your resilience when approaching the bike. With everything being in a state of fatigue it will be critical to pull/push on the handles while simultaneously driving the legs to maximize efficiency.

Cooldown

Minute 1: :45 Couch (R)

Minute 2: :45 Couch (L)

Minute 3: :45 Puppy Pose