CrossFit ATR – CrossFit
Warm-up
1 Round:
– 1:30 ECHO Bike (3X :20 Easy, :10 Hard)
– 5 Inchworm + Spiderman Lunge (Each Side) + Down Dog
– 5E World’s Greatest Stretch
– 5E-Direction Tall Kneeling KB Halo
– 5E Half Kneeling Press KB Press
– 5E Single Leg Contralateral RDL + High Pull
Metcon (AMRAP – Rounds)
Every :45 for 18 Sets (12:00-26:00)
– Set 1: 5 Sandbag to Shoulder (150/100)
– Set 2: 5 Deficit HSPU (4.5”/3”)
-Set 3: Rest
* Level 4 (RX+): SB (200/150), Parallette HSPU
* Level 3: RX
* Level 2: SB/D-Ball (100/80), HSPU
* Level 1: SB/D-Ball
* Athlete Notes: On Sandbag to Shoulder, show a sign of support by releasing one hand from the bag to prove it rests on the shoulder. Deficit HSPU should be performed in a smooth fashion with limited need to pause at the top or bottom of each rep. If you DO NOT have access to Sandbags or D-Balls, please perform Power Cleans w/65-70% 1RM. Score is “Rounds” (Sets) completed at a specific scaling option. If you started RX+ but only made it 6 sets before scaling down, your score would be that you completed 6 rounds at RX+. Record in notes section what you had to scale down to.
Metcon (Time)
Conditioning: For Time: (34:00-54:00)
A) 12 – 9 – 6
– Shoulder to Overhead (185/125)
– Bar Muscle-Ups
* REST 1:00 before moving to B
B) 15 – 12 – 9
– Shoulder to Overhead (155/105)
– C2B Pull-Ups
* REST 1:00 before moving to C
C) 18 – 15 – 12
– Shoulder to Overhead (115/85)
– T2B
* Level 3: RX
* Level 2: Barbell (155/105-115/85-95/65), C2B/Pull-Ups/T2B OR Knee Raises
* Level 1: Barbell (115/85-95/65-75/55), Pull-Ups (Banded if necessary)/Ring Rows, Knee Raises
Athletes Notes: (No Measure)
Barbell is taken from the ground. Weight on the barbell should be set to loads that you feel confident you could hit the opening sets unbroken. If this seems highly impossible, consider a scaling option. Gymnastics movements and rep ranges should also be viewed in the same way, that opening sets could be potentially unbroken. With that being said, DO NOT be baited into doing your opening sets unbroken. With very short rest periods between parts A-C, it will not be enough for you to recover, but yet just long enough for muscular fatigue to set in and feel the effects. Think about the long game here when getting to the lightest barbell and T2B. Be conservative with sets on the opening piece (Part A), so that you have gas in the tank for greater performances on Part B but especially Part C
* Time Cap: 20:00
Cooldown
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :20E Eagle in Saddle
Recent Comments