CrossFit ATR – CrossFit
Warm-up
– 2:00 Ski OR Row
– 15 Banded Pass Throughs
– 15 Supinated Band Pull Aparts
– 15 Scapular Pull-Ups
Then, perform 3 Rounds of the following:
– 8 Ring Rows
– :20 Support on Rings
– 8 Arch/Hollow Swing on Rings (2nd/3rd Round: Greater ROM or Hips to Rings)
Strength/Skill: Ring Muscle-Up Foundations + Technique (Checkmark)
– 12:00 to work on Supports/Holds, Ring Swings, Transitions (Feet on Floor/Box/or Banded), Dips, and/or Low Ring Muscle-Ups
Metcon (4 Rounds for time)
Every 5:00 for 20:00:
– 400M Run
– 20/15 Calorie Ski
– 40 Ab-Mat Sit-Ups
* Level 4 (RX+): 25 GHD Sit-Ups (Replaces Ab-Mat Sit-Ups)
* Level 3: RX
* Level 2: 15/12 Calorie Ski, 30-40 Sit-Ups
* Level 1: 10/8 Calorie Ski, 20-30 Sit-Ups
* Athlete Notes: Rounds should be finished <4:00. If Round 1 takes longer than 4:00 and barely finishes before the 5:00 interval expires, consider a scaling option. Score is time taken to complete each interval.
Cooldown
Minute 1: :20E Lizard + Half Kneeling Hamstring (R)
Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :45 Standing Straddle
Minute 4: :20E Rig Assisted Calf Stretch
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