CrossFit ATR – CrossFit
Warm-up
(0:00-12:00)
– 2:00 Row (:20 Easy, :10 Hard)
– 5E Quadruped Thoracic Rotations
– 5E Quad Stretch w/Reach
– 5E Knee Hug with Inverted Toe Touch
– 5E Cossack Lunge
Then, perform 2 Rounds of the following:
– 12E Split Squat w/Pallof Press Hold (Arms Extended)
– 15 Supinated Band Pull Apart
– 20 Banded Good Morning
Strength/Skill (No Measure)
Every 3:00 for 5 Sets: (12:00-27:00)
– 6E Single Leg Rear Foot Elevated Split Squat w/DBs
– 8E Single Arm DB Bent Over Row
* Athlete Notes: Rear Foot Elevated Split Squats are performed with your back leg (foot) supported on a bench/box. You should be close enough to where your lead knee is over your ankle in the bottom of your split squat. You DO NOT have to touch your knee to the ground, but it should be a goal to get as deep of a ROM as possible. Single Arm DB Row is performed with one hand on the bench while the other is performing row reps.
Bulgarian Split Squat
Single Leg Squat w/rear foot elevated on bench, box, or similar.
Bent Over Row (DB, single arm)
Metcon (3 Rounds for time)
Every 6:00 for 18:00 (35:00-53:00)
– 30/24 Calorie Row
– 18 Double DB Box Step Overs (50/35) (24”/20”)
* Level 3: RX
* Level 2: 24/18 Calorie Row, DB (35/25)
* Level 1: 20/15 Calorie Row, 12 DB Box Step Over (25/15)
* Athlete Notes: Rounds should be finished in <4:00 with a minimum of 2:00 REST. Move at a hard pace on the row knowing that you will have a substantial rest period after each round. Immediately getting off the rower, get to your DBs and stay tough grinding out those reps to buy yourself a big rest period before the next round.
Cooldown
(56:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :20E Eagle in Saddle
Minute 4: :20E Pigeon
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