CrossFit ATR – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
30-second Assault bike
5 Kettlebell Swings to Eye Level (focus on hip extension)
5 Hand Release Pushups
2. Workout Prep
1 set:
5/4 Calorie Bike
5 Kettlebell Swings
3 Push Ups
Workout (AMRAP – Rounds and Reps)
“Focus. Speed. I am speed”
Level 3:(RX’d)
15:00 Amrap
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo)
5-10-15-20-25. . .
Kettlebell Swings (53/35)
Push Ups
(KG conv: KB 24/16)
Level 2:
15:00 Amrap
10/8 Calorie Assault Bike (Or 9/7 Calorie Echo)
5-10-15-20-25. . .
Kettlebell Swings (35/25)
Push Ups
(KG conv: KB 16/11)
Level 1:
15:00 Amrap
12/10 Calorie Bike Erg
5-10-15-20-25. . .
Russian Kettlebell Swings (light)
Bar Push Ups
Target number of Rounds: 5 rounds (Round of 25 kettlebell swings)
Minimum Round before scaling: 4 (round of 20 kettlebell swings)
Accessory
Front Racked Barbell Box Step-Ups (3 sets:
14 Barbell Front Rack Step Ups (7/7))
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
This is for quality, not for load! Lightfoot touch on the way down.
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
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