Announcements
Veterans Day Community Workout Saturday Nov 12. This is a great event open to all your family and friends! Please come show your support for our heroes. Non members can register for FREE at this link:
https://app.wodifylive.com/Event/Event.aspx?u=crossfitatr
Please forward it to anyone who may be interested. Details are on the link as well.
Our TEEEENN YEAAR anniversary party is right around the corner. Please save the date Saturday 12/3. This is always a blast, feel free to bring a couple friends or your family. Games, prizes, raffles…. BYOB, potluck food to share. This years theme is RETRO ATHLETIC ATTIRE. Party starts around 6:30pm and goes untill the wheels fall off 😉
CrossFit ATR – CrossFit
Warm-up
– 2:00 Machine of Choice (Preferably Ski)
– 12E Bird Dog w/:01 ISO at Extension
– 10E Staggered Stance Single Arm KB RDL (Light)
– 8E Tempo KB Goblet Split Squat (Same KB)
– 50’E Single Arm KB Front Rack Carry + Farmer Carry (25’ Down FR + 25’ Back Farmer)
SKILL WORK
Rope Climb Technique:
10:00 Practice J-Hook Foot Clamp on Rope from Seated Position
Conditioning: 4 Sets EACH for Score (4 Rounds for reps)
4 Sets: 3:00 AMRAP (REST 1:30)
– 12/9 Calorie Ski
– 15 American KB Swings (53/35)
– 18 KB Goblet Squats (53/35)
– AMRAP Ab-Mat Sit-Ups
* Level 3: RX
* Level 2: KB (35/26)
* Level 1: KB (26/18)
* Athlete Notes: Reps and movements are set so that you can move in a very smooth fashion with minimal rest to accumulate a large amount of sit-ups. Adjust weight so that you have a high level of confidence moving into each movement with the mindset to perform quickly and unbroken. Score is ONLY the amount of sit-ups you accumulate EACH round. You will have 4 scores.
Cooldown
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :20E Lizard + Half Kneeling Hamstring (R)
Minute 4: :20E Lizard + Half Kneeling Hamstring (L)
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