CrossFit ATR – CrossFit
Warm-up
– 2:00 ECHO Bike (1:00 Easy, 1:00 Moderate)
– 15 Banded Dislocates
– 15 Banded Face Pull
– 12 Scapular Pull-Ups
– 12 Sumo Squat to Stand w/Thoracic Reach
Then, perform 3 Rounds of the following:
– 6E Bird Dog w/Change Plates
– 12 Cuban Press w/Change Plates
– 15 Banded Lat Pull Down in Hollow Hold
Strength/Skill: DB Arnold Press + L-Hang (Time)
Every 3:00 for 5 Sets:
– 8E Seated Single Arm DB Arnold Press
– MAX Effort L-Hang
* Athlete Notes: Single Arm DB Arnold Press is performed preferably by being seated on the ground. Pick a weight that would be challenging for you to perform 12-13 reps with that way you can perform these reps with a high level of control and perfect movement pattern. On your MAX Effort L-Hang, do your best to keep your legs extended out in front of you. If your legs drop but you can keep your knees up, DO IT. If your knees drop below parallel (Height of the hips), drop down and rest until your next set. You can also extend one leg at a time.
Metcon (Time)
For Time:
– 30 Power Snatch (95/65)
– 30 C2B Pull-Ups
– 30 Thrusters (95/65)
– 30 T2B
– 30 Hang Squat Clean (95/65)
* Level 3: RX
* Level 2: Barbell (75/55), Pull-Ups, Knee Raises (T2B as long as possible)
* Level 1: Barbell (75/55), Banded Pull-Ups/Ring Rows, Knee Raises OR Ab-Mat Sit-Ups
* Goal: <12:00, Time Cap: 15:00
* Athlete Notes: Consider breaking up your power snatches by hitting small sets of touch and go reps. This will help you move through the reps in a strategic manner, but allow your grip a break here and there before getting to the pull-ups. Do the same with the pull-ups mainly to manage your heart rate before moving into the thrusters. Thrusters could be a movement that we potentially attack in two sets because of their cycling rate and to avoid the need to pick the barbell back up. T2B should be broken up how you attacked the C2B to save on grip and manage midline fatigue before finishing with the hang squat cleans where you will want to hang on to finish strong.
Cooldown
Minute 1: :45 Puppy Pose
Minute 2: :20E Thread the Needle
Minute 3: :45 Hero Pose
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