CrossFit ATR – CrossFit
Warm-up
– 2:00 ECHO Bike (Ramping in Intensity every :30)
– 15E Side Lying Hip Abduction/Adduction
– 8E-Direction KB Halo
– 8E KB Goblet Staggered Stance Good Morning
– 6E Single Arm KB Upright Row
– 4E KB Goblet Lateral Box Step Up
Strength/Skill: Shock Sets (Lower Pull Focus) (Weight)
Every 5:00 for 15:00 (3 Sets)
– 6 Hand Release Deadlift w/65% 1RM (REST :15)
– 6E KB Goblet Lateral Box Step Up (24”/20”) (AHAP) (REST :15)
– 25 Banded Good Morning (Moderate Resistance)
* Athlete Notes: Deadlifts are performed as “Hand Release” meaning you will open your grip before starting each rep. This eliminates the stretch reflex advantage you get from performing “Touch-and-Go” reps and presents a greater challenge. When performing your KB Goblet Lateral Box Step Up, perform all 6 reps on one side before switching to the other side. Use a moderate resistance band reaching the hips back when performing your Banded Good Mornings. Score is Deadlift weight.
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP:
– 12/9 Calorie ECHO Bike
– 12 American KB Swings (70/53)
– 9 Box Jump Over (24”/20”)
* Level 3: RX
* Level 2: KB (53/35)
* Level 1: 9/7 Calorie ECHO Bike, KB (35/26), Box Step Over
* Goal: 5+ Rounds
* Athlete Notes: Move at a quicker than moderate pace on the Bike seeing how it will take the greatest amount of time out of all the movements. You should be able to perform your AKBS unbroken for the majority of this piece but at the most, breaking them into NO MORE than 2 sets. Pace out your box jump overs in a smooth fashion to prepare for maintaining a quick pace on the bike.
Cooldown
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Seated Straddle
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