CrossFit ATR – CrossFit
Warm-up
1 Round:
– 2:00 ECHO Bike (2X :30 Easy, :20 Moderate, :10 Hard)
– 20 Alternating Shoulder Taps in Beast Hold
– 10 Pushups
– 10 box/bench dips
– 10 diamond pushups
– 10 banded external rotation
Bench Press (5×6 @70% super set with 8 reps of bicep curls)
DB Bicep Curls (8-10 reps)
Metcon (4 Rounds for time)
Every 5:00 for 20:00
– 3 Wall Walks
– 8 Bar Dips
– 12/9 Calorie ECHO Bike
– 8 Bar Dips
– 3 Wall Walks
*Level 4: RX+ 4 Wall Walks, Strict Dips,14/11 Cals
* Level 3: RX
* Level 2: 2 Wall Walks, Bench/Box Dips
* Level 1: 2 Half-ROM Wall Walk OR 4 Stationary Inchworm, Bent Leg Bench/Box Dips, 10/8 Calorie ECHO Bike
* Goal: Rounds <4:00
* Athlete Notes: Wall Walks should be performed quickly to limit time under tension in an inverted position. If you can not perform the opening set of wall walks fast with minimal rest between, consider a scaling option. Hit the bike at a hard pace but one that allows you to get right on the dips again on the way back down. Try to attack the second set of wall walks with the same level of intensity.
Cooldown
Minute 1: :20E Thread the Needle
Minute 2 &3 : :45 E Doorway pec stretch
Min 4: :20E Childs pose with reach to each side
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