CrossFit ATR – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
1:00 Machine
-into-
3 sets:
20 Plate Hops
5 Up Downs
10 Suitcase Deadlifts (each)
2. Workout Prep
3 sets:
10 Double Unders
2 Burpee Deadlifts
-rest 30 seconds between sets-
Workout (4 Rounds for time)
“Sally”
Level 3 (RX’d)
4 sets:
75 Double Unders
15 Burpee Deadlift (2×50/35)
75 Double Unders
-rest 1:1 between sets-
(KG conv: DB 22.5/15)
Level 2:
4 sets:
60 Double Unders
15 Burpee Deadlift (2×35/25)
60 Double Unders
-rest 1:1 between sets-
(KG conv: DB 15/10)
Level 1:
4 sets:
50 Single Unders
15 Up Downs
50 Single Unders
-rest 1:1 between sets-
Target time each set: 2:45-3:30
Time cap each set: 4 minutes
Accessory (4 Rounds for time)
Mini-Pump – Upper Body Posterior
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Body Row on Racked Barbell @ moderate weight – maintain quality
12 Single Arm Lat Pulldown @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Body Row on Racked Barbell
Single Arm Lat Pulldown
Lying DB Pullover on Bench
Standing Tricep DB French Press
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
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