WOD

2019 CF Games Workout #2 (kind of)

CrossFit ATR, CrossFit ATR North – CrossFit

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

View Public Whiteboard

Warm-up

1:00 Assault Bike

10 Pace perfect lunge w/ Rotation

10 High Five Squats

10 Cossack Squats

2 Rounds of:

5 Pvc Passes

0:20 Hanging L-Hold

15 Banded Face Pulls

2 Rounds of:

10 KB Strict Presses (2 KB’s)

10 KB Squats (2 KB’s)

Handstand Walk Review + Pregressions

Strength

Back Squat (4-1-x-1 Tempo)

3-3-3-3-3

15 minutes

Metcon

Metcon (Time)

Rx:

800m Row

55 DB Shoulder-to-overhead (40/25)

2 minutes in Handstand Hold

Rx+:

800m Row

55 KB Jerks (53/35)

20m Handstand Walk

Mobility

2 minutes Foam Roll Quads

1-minute Foam Roll Lats / side

2 minutes Foam Roll T-Spine

2 minutes Banded Hip Flexor / Couch Stretch / side

Snatch and Stretch

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

50ft Banded Lateral Steps

10 Pace Perfect Lunge w/ Rotation

10 Cossack Squats

30 Hollow Rocks

3 Sided Plank (:30 per side)

10 Scap Pullups

10 Kneeling Single Arm Ext Rotation and Press

10 PVC Passes

5 PVC OHS

Warmup + Drill:

OHS, Snatch Pull + Full Snatch

Weightlifting

Snatch Pull + Full Snatch (1 Rep every 1:15 x 6)

1 Snatch Pull + 1 Full Snatch

Snatch (1 Snatch Every 2:00 x 6)

Mobility

15 Minutes of: Hips, Chest and Thoracic Spine Mobility

Week 3

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Muscle Snatch + High Hang Snatch

Build to 1RM

High Hang Snatch High Pull + Below Knee Snatch

2×2+1 @ 70%

2×2+1 @ 75%

1×2+1 @ 80%

Back Squat

Heavy Single + 3×5 @ 80% of HS

DB Rows

10-9-8-7-6-5-4-3-2-1 per arm, HEAVY, and

with minimal rest

Lunge + Bike/DU/RKBS/Pistols

CrossFit ATR, CrossFit ATR North – CrossFit

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

View Public Whiteboard

Warm-up

0:30 Single Unders

0:30 Double Unders

0:30 Triple Unders or Crossovers

20 Banded Glute Bridges

1-minute Wall Sit

15 GHD Hip Extensions

20 Lunges / side (up/down fashion)

1:00 Calf Stretch / side

Strength

DB Lunges

10-10-10 (performed in up/down fashion, 10 on one side, then 10 on the other side)

Superset each set of 10 Lunges with 0:30 Side Plank per side

12 minutes

Metcon

Metcon (Time)

Rx:

2k Row for Time

*E3MOM (starting at 0:00):

20 Double Unders

15 RKBS (53/35)

10 KB Goblet Squats (53/35)

Rx+:

3 Mile Bike for Time

*E3MOM (starting at 0:00):

20 Double Unders

15 RKBS (71/53)

10 Pistols (5 per leg)
If you cannot perform 20 DU in 30 seconds or less, scale amount down. If you cannot perform DU at all, perform 50 Single Unders

Accessory Work

Single-Leg GHD Hip Extensions (4×6 / leg)

If you cannot perform single-leg, perform 4×20 GHD Hip Extensions

Stretching

1 minute Seated Glute Stretch / side

1 minute Calf Stretch / side

1 minute Hamstring Stretch / side

1 minute Couch Stretch / side

Deathnote V2

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

10 SLOW Scap Pull-ups

5 Double Push-up Inchworms

15 V-Ups

2 Rounds of:

20 Banded Face Pulls

1 minute Handstand Progressions

2 Rounds of:

10 Honest Push-ups

5 Big Kips

0:20 Hollow Hold

Metcon

Choose your own Adventure:

Metcon (Time)

2 Rounds for time of:

35 Pull-ups

35 DB Push Press (40/25)

35 Toes-to-bar

35 Honest Push-ups

OR

Deathnote V2 (Time)

2 Rounds for time of:

50 Pull-ups

50 Handstand Push-ups

50 Toes-to-bar

50 Ring Dips
Only attempt this is IF you can perform at least 10+ consecutive reps in every movement, for more than 1 set.

Mobility

2 minutes Foam Roll Lats / side

2 minutes Pec Stretch on Foam Roller (5/hand)

2 minutes Couch Stretch / side

Squat Cleans + Rowing

CrossFit ATR, CrossFit ATR North – CrossFit

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

View Public Whiteboard

Warm-up

50 ft. Walking Lunge

5 Inchworms

5 GHD Hip Extensions (5 second hold at extension)

10 Cossack Squats

15 Banded Pull Aparts

10 Single-Arm KB Front Squats / side

0:30 Calf Stretch / side

10 Single-Arm KB Front Squats / side

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Clean (Must be squat cleans)

1 Every 1:15 x 10

Building up in weight throughout

Metcon

Metcon (2 Rounds for reps)

6 minute AMRAP of:

20 Squat Cleans (135/95)

Max Calorie Row

3 minute REST

6 minutes timecap to complete:

X Calorie Row (number achieved before)

20 Squat Cleans (135/95)
Score: Total reps + calories for each round. For the second round, for each unfinished squat clean, take one rep off of your second round.

Accessory Work

3 Rounds of:

10 Heavy DB Rows (per side)

20 Banded (above knee) DB Glute Bridges

Bench and Bike then Yoga

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

400m Run

15 Band Pull Aparts

10 Ext Rot low (per side)

10 Push-up and Rotations

2 Rounds:

10 DB Rows (Medium to Heavy)

10 DB Strict Press (Light to Medium)

20 Hollow Rocks

Strength

Bench Press (3-3-3-3-3 (Build to 90%))

10 Minutes

Metcon

Metcon (Time)

1 Mile Bike

21 Bench Press (45% of 1 RM)

21 Ring Rows

.8 Mile Bike

15 Bench Press (55% of 1 RM)

15 Ring Rows

.6 Mile Bike

9 Bench Press (65% of 1 RM)

9 Ring Rows

.4 Mile Bike

6 Bench Press (75% of 1 RM)

6 Ring Rows

.2 Mile Bike

3 Bench Press (85% of 1 RM)

3 Ring Rows

Mobility

20 Minute Yoga Mobility + Foam Roller

Week 3

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Snatch

E2M– 10×2 (ending 80%)

Clean and Jerk

E3M– 8×2 (ending 80%)

Front Squat

Heavy Single + 5×3 @ 85% of HS

RDL (5-5-5-5)

Romanian Deadlifts
70-80-85-90% of Clean

Up + Over

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

1:00 Front Plank

0:30 Side Plank / side

200m Run

5 Double Push-up Burpees

10 Toy Soldiers

15 GHD Hip Extensions

0:10 GHD Prone Hold (face down)

TOGETHER:

Empty Barbell Warm-up + Drills

Metcon

Metcon (Time)

5 Rounds for time of:

15 Deadlifts (155/105)

10 Bar Facing Burpees

5 Power Cleans (155/105)

Finisher

Metcon (No Measure)

Cooldown Finisher (NOT for time)

1-mile Bike

500m Ski Erg

1-mile Bike

OHS + Row/T2B/OHS

CrossFit ATR, CrossFit ATR North – CrossFit

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

View Public Whiteboard

Warm-up

15 Scap Pull-ups

0:30 Hanging Hollow Hold

5 PVC Passes

0:30 Handstand Hold

10 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

15 Wall Squats

15 V-Ups

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Overhead Squat

3-3-2-2-1-1-1

15 minutes

Metcon

Metcon (Time)

4 Rounds of:

21/18 Calorie Row

15 Toes-to-bar

7 Overhead Squats

Rx: 95/65

Rx+: 135/95 (must finish within timecap for Rx+)
16-minute timecap

Accessory Work

4 Rounds of:

20 Banded Face Pulls

20 Banded Pull Aparts

0:30 Hanging Hollow Hold

Stretching

1-minute Glute Stretch (sitting, hugging the knee) per side

1-minute Hamstring Stretch / side

1-minute Pigeon Stretch / side

Core and Cardio

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Core Development

Metcon (AMRAP – Reps)

2 Rounds:

1 Minute Right Side Plank

1 Minute Left Side Plank

1 Minute Hollow Hold

1 Minute Max Reps Slam Balls (40/30)

(Rest 1 Minute)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap:

14 KettleBell Clean and Presses (53/35lbs)

10 Calories of Choice (Ski Erg, Row or Bike)

6 Box Jumps (30/24″)

Rest

4:00 then begin Run

1-Mile Run (Time)

Max Effort 1-Mile Run

Mobility

10 Minutes of Hips and Quad Mobility

Week 2

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Muscle Snatch

3×3 @ 50%

Snatch Balance

8×1 (last set above 80% of Snatch)

Snatch Pull

5×4 @ 80%

Bulgarian Split Squat

Single Leg Squat w/rear foot elevated on bench, box, or similar.
1 min AMRAP/leg

Metcon (No Measure)

Strict Pullups- Do an EMOM with a rep count of your

choice and continue until you’ve accrued 50 reps

Power Snatch + Run/Snatch/Rope Climb

CrossFit ATR, CrossFit ATR North – CrossFit

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

View Public Whiteboard

Warm-up

200m Run

5 PVC Passes

5 Scap Pullups

10 Banded (wrists) Hips to Shoulder to Overhead

20 Air Squats

5 GHD Hip Extensions (5 second hold @ top)

10 Cossack Squats

10 Strict Pullups

1:00 Couch Stretch (per side)

0:30 Handstand Progressions

10 Rope Knee to Elbows

TOGETHER:

Empty Barbell warm-up and drills

Strength

Power Snatch

1 EMOM x 8

Metcon

Metcon (AMRAP – Rounds and Reps)

20-minute AMRAP of:

400m Run

10 Snatch

3 Rope Climb (15 ft.)

Rx: 115/75

Rx+: 135/95
Sub Rope Climbs for 3 Hitches per rope climb or 5 Barbell Supine Rows per rope climb (15 total per round)

Stretching

2 Rounds of:

1-minute Forearm Stretch / side

1-minute Butterfly Stretch

2 minutes Couch Stretch / side

Step-Ups + DU/Lunges

CrossFit ATR, CrossFit ATR North – CrossFit

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

View Public Whiteboard

Warm-up

1:00 Jump Rope Practice

50 ft. Walking Lunges

50 ft. Toy Soldiers

5 Double Push-up Inchworms

2:00 Couch Stretch / side

15 Clamshells / side

10 Wipers

10 Scorpions

Strength

Weighted Step-ups (5-5-5-5-5 per leg)

DBs- record total dummbell weight

5 in up/down fashion on one leg then the other

15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP of:

20 Double Unders

10 DB Lunges (30/20)

*then 40/20, 60/30, 80/40, 100/50…
If double unders aren’t consistent, scale to the same amount of lunges each round. If still a problem (can’t perform 20 DU in 1 minute), then scale with 2x Single Unders

Finisher

1000m Ski Erg (Time)

Mobility

2-minute Foam Roll Quads

1-minute Hamstring Stretch / side

1-minute Calf Stretch / side

1-minute Middle Split

More Pump Monday

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

5 PVC Passes

5 Double Push-up Burpees

10 Scap Pull-ups (0:02 Pause at top of each rep)

10 Banded Hips to Shoulders to Overhead

15 Banded Face Pulls

2 Rounds of:

10 Push-ups

5 Kips

0:05 Hold at top of dip

0:05 Hold at bottom of dip (or push-up)

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP of:

300m Run

20 Pull-ups

Rx+: with 20/14 lbs vest
For scoring purposes, the run counts as 2 reps, one for each lap. Must always run out garage doors and come back in side door every run.

Rest

1:00 Rest then begin Death by Ring Dips

Death By Ring Dips (AMRAP – Rounds and Reps)

1 the 1st minute, 2 the 2nd minute, 3 the 3rd,… until you fail
No bands permitted on ring or bar. If you cannot perform ring or bar dips, perform honest push-ups. If you cannot make it past minute 10, continue to complete the reps until you’ve achieved at least 55 reps (sum total of minutes 1-10).

Timecap: 20 minutes

Accessory Work

Metcon (No Measure)

3 Rounds of:

5 PVC Passes

10 DB Rows (per side)

10 Overhead Plate Flyes

Week 2

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Snatch

E2M– 10×2 (ending 75%)

Clean and Jerk

E3M– 8×2 (ending 75%)

Front Squat

Heavy Single + 5×3 @ 85% of HS

RDL (5-5-5-5)

Romanian Deadlifts
65-75-80-85% of Clean

Summer Sweat Session

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Core Development

200m Run

10/10 Palloff Press Reverse Lunges*

5 PVC Passes

50’ Banded Lateral Steps

:30 Side Planks

*while holding a Palloff press at extension and bracing slowly complete 10 alternating reverse lunges while maintaining a perfect Palloff position per side.

Metcon (Time)

21-15-9

Wall balls (20/14)(10’/9’)

Ski Erg Calories

2x Hollow Rocks

14 Minute Cap

Metcon (Calories)

4 Rounds: (3:00 working | 1:00 Rest)

120m Shuttle Sprint

Max Calories Assault Bike

*Goal is to complete over 100/80 Calories over all 4 Rounds. Every Calories short atvthe end of the 4 Rounds is owed in burpees to a 1’ target completed immediately after the end of the last round.
Shuttle Sprint (20m-20m-40m-40m)

Mobility

10 Minute Full Body Yoga Mobility Flow with emphasis on tight hips and shoulders . We are due for a good stretch session!

Kettle Bear

CrossFit ATR, CrossFit ATR North – CrossFit

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

View Public Whiteboard

Warm-up

400m Run

0:30 Hanging Hollow Hold

5 PVC Passes

15 GHD Hip Extensions

50 ft. Walking Lunges

10 Toy Soldiers

1:00 Handstand Progressions

50 ft. Front Rack KB Carry (per side)

50 ft. KB Waiter’s Walk (per side)

TOGETHER:

Review of KB movements

Metcon

Kettle Bear 20 (Time)

2 Rounds for Time:

20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)

20 Double-Unders

20 Single-Arm Overhead Walking Lunges (24/16 kg)

20 Double-Unders

20 Alternating Kettlebell Snatches (24/16)

20 Double-Unders

20 Kettlebell Clean-and-Presses (24/16 kg)

20 Double-Unders

20 Kettlebell Swings (24/16 kg)

20 Double-Unders

Use a single kettlebell throughout the workout. For the snatches, alternate arms each rep. For the lunges and clean-and-presses complete 10 per arm per round.