CrossFit ATR – CrossFit
Warm-up
1 Round:
– 2:00 Ski OR Row
– 20’ Hip Gate
– 20’ Reverse Hip Gate
– 20’ Samson Lunge w/Lateral Flexion
– 20’ World’s Greatest Stretch
– 20’ Hamstring Scoops
– 300M Run
Metcon (5 Rounds for weight)
Every 3:00 for 5 Sets (15:00-30:00)
– 5 Deadlift w/70%+ (Building)
– AMRAP Unbroken Strict Pull-Ups (Varying Grip)
* Level 3: RX
* Level 2: Banded Strict Pull-Ups
* Level 1: Banded Strict Pull-Ups OR Ring Rows
* Athlete Notes: Start w/70% of your 1RM Deadlift and build over the course of your 5 sets. For your Strict Pull-Ups, change your grip on the pull-up bar every set. Set 1 you will perform wide grip pull-ups. Set 2, perform standard grip pull-ups. For Set 3, perform pull-ups with one hand underhand, and the other hand overhand. Set 4 you will switch hands. Set 5 you will perform pull-ups both underhand. Score is weight moved for each round of deadlifts. Record pull-up sets in notes.
Strict Pullups (5 Rounds for reps)
Max unbroken strict pullups
Metcon (AMRAP – Reps)
15:00 AMRAP (38:00-53:00)
– 300M Run
– 75 Double Unders
– 15 Hang Power Cleans (155/105)
– 300M Run
– 75 Double Unders
– 12 Hang Power Cleans (185/125)
– 300M Run
– 75 Double Unders
– 9 Hang Power Cleans (205/145)
– 300M Run
– 75 Double Unders
– AMRAP Hang Power Cleans (225/155)
* Level 3: RX
* Level 2: Barbell (115/85 – 135/95 – 155/105 – 185/125), 35 Double Unders or 75 Single Unders
* Level 1: Barbell (75/55 – 95/65 – 115/105 – 135/95), 75 Single Unders
WORKOUT NOTES
* Athlete Notes: Think about running at a pace right around your 1-Mile or slightly slower. This will set you up to come right off your run and get on the rope with little to no hesitation but also have you moving onto the barbell in the same fashion. After the first round of movements, make an evaluation on whether you should continue this pacing strategy or if there is room to increase pace a bit. Hang Power Cleans should be a real challenge if asked to perform them all unbroken. Choose a weight progression where the first couple of rounds could be attacked unbroken but the third and fourth rounds may requir
Cooldown
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Standing Forward Fold
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