Active Atx rd 2 from atomic athlete on Vimeo.
Westlake Crossfit at FGB and working with us through a lab rat session
5.56
Objective: Work Capacity Benchmark and moderate / light Strength
warmup: 3 rounds
400m run
8x pushups
12x swings @ 35
16x squats
1) 5 rounds
8x thruster @ 95
200m run
2) 5 rounds
5x walking lunge (each leg) @ 95
6x jump squats
14x plank walkup
pigeon
3) 5 rounds
10x pushup
5x renegade row each side @ 35
10m bear crawl
15x situp
Comments: Big crew today, almost turned into a shit show. 5.56 is a shorter duration work cap. Stronger athletes should be finishing in around 6 minutes. This is a fast and furious pace we are looking for here. Keep the transitions quick and limit the rest to 5 seconds.
Part 2 and 3 is some moderate and light strength work. Move briskly, it'll burn.