Monday is for Fitness

CrossFit ATR – CrossFitView Public WhiteboardVideo Breakdown:Breakdown with Arturo – https://youtu.be/pHS9-TEhzhgWarm-up400m Run THEN 3 Rounds of: 15 Air Squats 10 Lateral Squats 5 Double Push-up InchwormsStrengthBack Squat (4×10)15 minutes Build to a...

One after the other

CrossFit ATR – CrossFitView Public WhiteboardWarm-upGymnasticsHandstand Push-ups (Freestanding)Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-...

Week 5

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (E2M)1 @ 60% 1 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% 2×1 @ 90%Clean and Jerk (E3M)1 @ 60% 1 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ 90%Front Squat1x2 @...

Floor press and dips

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 10 Burpees 10 Air Squats 10 Pace perfect lunge with rotation 5 Push-ups w/ rotation to side plank /side1-Mile Run (Time)Max Effort 1-Mile RunLet’s wake up our legs from...

Lunges!

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 10 Perfect Lunges w/ Rotation 0:30 Side Plank / side 5 Candlestick Rolls to Standing 20 Step Back LungesMetconMetcon (Time)2 Rounds: 30 Leg Raises 30 Two Count Bicycle Sit-ups 30 Wipers 30 leg...

Freestanding HSPU work + Rotating Tabata

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 5 Push-up Inchworms 20 Mountain Climbers (2 ct.) 10 Lateral Squats 5 Kick-ups to Handstand against wallGymnasticsHandstand Push-ups (Freestanding)Spend 15 minutes practicing the balance and skill...