Dead swing run

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 5 PVC Passes 10 Step Duck Walk (slow, work that ankle mobility!) 10 Russian KBS (medium/heavy)StrengthDeadlift (2 every 1:30 x 8 sets)Increasing weightMetconMetcon (AMRAP – Rounds and Reps)14...

Back Squat Party

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 0:20 L-Sit 0:30 GHD Hip Extension Hold 0:40 Tempo Goblet Squat* *Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up 1:00 Couch Stretch (per side) 1:00 KB Ankle Mobility Drill (per side)...

Week 4 – DELOAD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Pull2x4 @ 85%Paused Front Squat2-4-6 (0:02 pause)Ab Wheel Rollouts4x12DB Sidebends4x10 / side @ YOUR PICK

Shaolin

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 5 Double Push-up Burpee Tuck Jumps 10 PVC GHD Hip Extensions (HOLD last rep 0:05) 5 PVC Passes from OHSMobilityMetcon (No Measure)2 min Lacrosse Ball Smash on Traps / side 2 min Foam Roll T-Spine...

DB Carry

CrossFit ATR – CrossFitView Public WhiteboardWarm-UpDrilling of the TGU togetherStrengthTurkish Get Up (Dumbbells today)Build to Heaviest 1-rep per side (logged as set of 2) 15 minutesMetconMetcon (Time)4 Rounds of: 100m Single Arm Farmers Carry 15 GHD Sit-ups...

50ft Walking Lunge

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds: 50ft Banded Lateral Steps /side 5/5 Reverse Lunge to kneeling press (light KB or db) 8 Toes 2 Rings / K2E Barbell / DB Lunge Review (lanes, lunge expectations)Strength20 Minutes to build to your...