WOD

😐

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

200m Run

15 Banded Face Pulls

10 Honest Push-ups

10 Banded (wrists) to Shoulders to Overhead

0:30 Hanging Hollow Hold

Skill Development

Handstand Push-ups

15 minutes

Rope Climb

10 minutes

Metcon

Metcon (Time)

150/120 Calorie Row

E2MOM:

Rx: 2 Rope Climbs (15 ft.)

Rx+: 1 Legless Rope Climb (15 ft.)
Scale for 2 Rope Climbs: 1 Rope Climb OR 3 Hitch Attempts OR 5 Rope Knees-to-elbows

After the 12 minute mark, no more rope climbs. This doesn’t apply to Rx+.

Harder Cindy

CrossFit ATR – CrossFit

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Warm-up

Metcon

Metcon (Time)

20 min AMRAP of:

5 Weighted Pull-Ups (35/25)

10 Ring Push-Ups (feet on 20″ box)

15 Squats (45/35 plate)
We will have challenging subs for all skill levels

Who’s the fool now?

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

10/8 Calorie Bike

0:20 GHD Supine Hold

0:20 GHD Prone Hold

10 KB Upright Rows

Empty Barbell Warm-up and Drills

Metcon

Metcon (Time)

3 Rounds of:

10 Hang Power Cleans (135/95)

10 Bar Facing Burpees

3 Rounds of:

20 Box Jumps (24/20)

30 Alt. Single Arm RKBS (53/35)

3 Rounds of:

20 GHD Sit-ups

20 KB SDHP (53/35)

Mobility

Metcon (No Measure)

1 min Lacrosse Ball Glute Smash / side

2 min Lacrosse Ball Trap Smash / side

2 min Pigeon Stretch / side

1 min Banded Lat Stretch / side

Fight Gone Badish

CrossFit ATR – CrossFit

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Metcon (AMRAP – Reps)

Fight gone bad style:

3 Rounds:

1:00 min max reps at each station (4 stations = 4 min rounds)

-Butterfly Sit-ups

-Jump Squats

-HR push ups

-Alt Step back lunges

Rest 1:00 b/t Rounds

*add total reps together from each round for score.

Track each rounds score in comments

Pull Session

CrossFit ATR – CrossFit

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Bent Over Row (10-10-10-10-10-10 (try to beat 5/3 data))

Details:

+You are looking to increase load over every set.

+If you are unable to increase load due to weight limitations then increase the time you hold at the top of each rep.

EX: 1st set – no hold at the top of each rep

2nd set- 1 second hold at the top of each rep

3rd set- 2 second hold at the top of each rep

……

+Rest as needed between sets (1:30-2:00 Rest)

+Variations for Bent Over Rows:

Barbell Bent over Row

Dumbbell Bent Over Row (1 or 2 DB’s)

Back Pack Rows (As Heavy as Possible)

Ring Rows

Banded Rows (with a Pull-up band)

Pull-ups (6 Sets of Max Reps (Try to beat 5/3 data))

I would like for you to warm-up your pull-ups and make sure you have a scale or variation that will allow you to complete no less than 8 Pull-ups on your opening set.

Rest as needed between sets (1:30-2:00 rest)

Metcon (Weight)

“A. Anaya WOD”

3 Rounds:

(Dumbbell can not be put down until the full round is completed)

1 Round rep scheme is 1+1+1 /2+2+2 etc.. to 5+5+5 (PER HAND)

DB Hang clean

DB Hang C+J

DB Hang snatch

2 min rest
tracking heaviest unbroken weight

Box Step Overs

CrossFit ATR – CrossFit

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Warm-up

Metcon

Metcon (Time)

6 Rounds:

12 Lateral Box Step Overs (24/20″)

12 Hand Release Push-ups

(RX+) KB or DB Lateral Step Overs (around 53/35lbs)
If you do not have a box sub the box for 12 DB or KB Lateral Squats.

Video for Goblet Lateral Squats: https://www.youtube.com/watch?v=sdIfegqF8wo

Strength

Deadlift (5 x 5 @ the same weight)

(20 Minutes)

Build in weight to a moderate load (3-5 sets). Then, complete 5 sets of 5 Reps at the same weight.

(Rest 2:00 between working sets)

If you do not have enough load increase the rep ranges to 10-15 reps and look at each working set as a max rep blowout (WITH GOOD FORM)

Good Mornings (4 x 10 @ the same load)

(20 minutes)

Build in weight to a moderate load (2-3 sets). Then, complete 4 sets of 10 reps at the same weight.

Options:

Barbell Good Mornings

Front Rack Single Dumbbell Good Mornings

Backpack Front Rack Good Mornings

Pull Day

CrossFit ATR – Barbell Club

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High Hang Snatch Pull (vertical torso)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

3×3 @ 65%

Snatch Pull

2×5 @ 70%

3×5 @ 75%

Clean Pull

5×4 @ 75%

B/N Jerk From The Split Position

1×5 @ 30% of jerk

1×5 @ 40% of jerk

1×5 @ 50% of jerk

Core Cardio

CrossFit ATR – CrossFit

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Metcon (10 Rounds for reps)

10 Rounds for total reps. Each Round will consist of 1:00 of core work followed by :30 of cardio. After the :90 of work, you will rest :90 then repeat. Tracking total combined reps of the core and cardio for each of the 10 rounds.

1:00 Core Options:

Hollow Rocks

Two Count Bicycle Sit-ups

Butterfly Sit-ups

(RX+) Knees to Elbow / T2B

:30 Cardio Options:

Calories on: Assault Bike, Rower or Ski Erg

Two Count Mountain Climbers

Burpees

Dubs and Cleans

CrossFit ATR – CrossFit

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Warm-up

Metcon

Choose the one that best fits your equipment availability

Metcon (AMRAP – Rounds and Reps)

4 Rounds of:

5 min AMRAP

40 Double Unders

20 Alt DB Hang C&J

Rest 2:00 between each 5 minute amrap

*start where previous round left off*

Tracking total Rounds and Reps completed over all 4 Rounds.
Scale 40 Double Unders for 12 Calorie Assault Bike or Row.

Scale 40 Double Unders to 40 Mountain Climbers (not two count!) if you do not have a rope or cardio equipment

Metcon (Time)

4 Rounds of:

5 min AMRAP

40 Double Unders

20 Barbell Ground to Overhead (around 95/65lbs)

Rest 2:00 between each 5 minute amrap

*start where previous round left off*

Tracking total Rounds and Reps completed over all 4 Rounds.
Scale 40 Double Unders for 12 Calorie Assault Bike or Row.

Scale 40 Double Unders to 40 Mountain Climbers (not two count!) if you do not have a rope or cardio equipment

Accessory Work

Time Challenge Monday!

CrossFit ATR – CrossFit

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Warm-up

Metcon

Metcon (Time)

For Time:

50 Dumbbell Goblet Squats (around 50/35 lbs)

50 Push Ups

50 Air Squats

50 Push Ups

50 Dumbbell Goblet Squats

((RX+ OHS instead of goblet squats)

RX+ Load is empty barbell or heavier (track load in comments)
If you do not have a DB or KB around 50/35 then use a PVC pipe, Broomstick, or anything else you can find to complete OHS

Strength

choose the one that best fits your equipment availability.

Front Squat (5 x 5 @ the same weight)

(20 Minutes)

Build in weight until you have found a moderate to heavy 6 Reps (2-3 sets). Then, complete 4 sets of 5 Reps at the same weight.

Look back to 4/22 and try to beat that weight.

Additional options for difficulty:

This week we are adding speed to your squats to increase difficulty. 4 seconds on the way down then, from an active bottom position, max effort jump.

Bulgarian Split Squat (5 x 6 @ the same weight)

Single Leg Squat w/rear foot elevated on bench, box, or similar.
Bulgarian Split Squat:(This is a great video with a lot of good info)

https://www.youtube.com/watch?v=-4LVK1crLSw

Build in weight until you have found a moderate to heavy 6 Reps PER SIDE. Then, complete 5 sets of 6 Reps at the same weight. Rest :90-2:00 between sets.

This can be done at body weight for good results.

You can increase load using a Dumbbell, Kettle bell, Backpack, Child, Dog, etc. Have fun and be creative.

8:30 am Zoom Class

CrossFit ATR – CrossFit

Yoga Zoom Class @ 8:30am
Barbell Club Zoom @ 9:30am

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Metcon (No Measure)

Yoga / Mobility Zoom Class @ 8:30am

Mobility

Metcon (Time)

Today we are looking to open our Hips Lats and Chest.

Foam Roll Quads (5 Minutes total)

+ https://www.youtube.com/watch?v=31nQAEawxaw

Foam Roll Lats (5 Minutes total)

+ https://www.youtube.com/watch?v=VQrNYuh95Vc

Hip Opening (20 Minutes)(Great Video Below!)

+ https://youtu.be/NG9qbvAN3gQ

Active & Passive Doorway Stretch (5 Minutes total)

+ https://youtu.be/l5nMszaaJ28

(Watch from 2:00- 3:00)

Snatch Werk

CrossFit ATR – Barbell Club

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High Hang Snatch Pull (vertical torso)

1×5 @ 40%

2×5 @ 50%

3×5 @ 60%

High Hang Muscle Snatch (vertical torso)

Build to a Heavy Single, take a minimum of 5 sets. Go down in weight after the high hang pulls and build up again.

High-Hang Snatch (vertical torso)

1×3 @ 50%

1×3 @ 60%

1×3 @ 65%

4×3 @ 70%

Hang Snatch (above knee, controlled speed through thighs)

1×2 @ 65%

1×2 @ 70%

4×2 @ 75%

Sweat Rest

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

5 Burpees with 5 push-ups at the bottom of each

10 Alternating Lateral Squats

10 Alternating Toe Touches

3 Sided Plank (:30 Per side)

Metcon

150 Calories For TIme (Time)

For Time: 150/120 Calories Assault Bike

0:30 Work

2:30 Rest
This is a sprint workout. Work hard for thirty seconds and rest until the end of three minute mark.

Your time is the time it takes to complete 150 Calories for men and 120 Calories for women. I am expecting us to finish somewhere between 8-11 rounds…..so push hard.

Subs:

Sub Assault Bike with 150/120 Calories Ski Erg or Rower (Track in notes!)

Short Runs (Time)

8 Rounds For Time:

Run 200 Meters

(Rest 3:30)

Mobility

Metcon (No Measure)

One Mobility Drill!!!

Couch Stretch: 3 Minutes per side

Checkout this video for a few variations:

https://www.youtube.com/watch?v=TUK3N3cIPKc

10 Rounds for Today

CrossFit ATR – CrossFit

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-up

2 Rounds:

10 Alternating Perfect Lunges w/ Rotation

10 Cossack Squats

10 Scorpions

20 Hollow Rocks

Spend 5 Minutes warming up your Devils Presses or Snatches. Make sure you set a weight you know is sustainable for all 10 Rounds!

Metcon

Metcon (Time)

10 Rounds:

5 Devils Presses (around 50’s/35’s)

15 Air Squats

20 Double Unders

20 Lunges

(30 Minute Cap)
Devils Press:

https://www.youtube.com/watch?v=SQ5EgU4R3gw

Notes and Subs:

+If you do not have two Dumbbells, you can use a single Dumbbell or Kettlebell. Make sure to switch hands for each rep.

+If you have a barbell and no DB or KB then complete 5 Power snatches instead of the 5 Devils presses (ideal weight should be around (135/95lbs) (pick a weight you can hit continuous singles with good form for 20+ minutes)

+If you do not have DB,KB or Barbell, use a backpack, wallball, sandbag, etc. and complete 5 Sandbag burpees.

(Sandbag Burpee Video: https://www.youtube.com/watch?v=JqlCxEPPVnk)

+Double Unders can be subbed for lateral jumps over the equipment you are using (Barbell, Kettlebell, DB, Etc.) No burpees here just lateral jumps.

+Lunges can be completed as step back lunges in place or walking lunges. Choice is yours.

Accessory Work

Barbell Hip Thrust (10-10-10-10-10)

Barbell Hip Thrust over Bench
Barbell Hip Thrust: https://www.youtube.com/watch?v=S_uZP4UH6J0

5 sets increasing in weight to a heavy 10.

Glute Bridges (5 sets of 15 reps (weighted))

aka Hip Thrusts
Weighted Glute Bridge: https://www.youtube.com/watch?v=gdU5APo-gZU

Find a challenging weight and do all 5 sets of 15 reps at the same load.

Full Body

CrossFit ATR – CrossFit

Log onto our Zoom Classes today. CrossFit Zoom class @ noon
Barbell Club Zoom class @ 6pm.

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-up

Metcon (No Measure)

1:00 Single Unders, Double Unders or Single Leg Lateral bounds (:30 per side)

10 Cossack Squats

10 Scorpions

20 Glute Bridges (:03 hold at the top of each)

10 Scorpions

10 Cossack Squats

1:00 Single Unders, Double Unders or Single Leg Lateral bounds (:30 per side)

Strength

Lunge Matrix (4 sets of 3 lunge matrix cycles,increasing in load)

One complete Matrix cycle would consist of a:

Left leg forward lunge, Left leg lateral lunge. Left leg reverse lunge, Right leg reverse lunge, Right leg lateral lunge, Right leg forward lunge
Movement Demo for todays lunge matrix:

https://www.youtube.com/watch?v=I-FOSdN_xqY

Details:

Starting off at light load or body weight, complete 3 consecutive lunge matrix cycles. Your goal is to increase in load over all 4 sets.

(REST 1:30-2:00 between sets)

You can use a barbell in a back rack position or a single KB, DB, backpack and hold the object to your chest in a goblet variation.

Push-ups (5 Sets of Max Reps)

Rest :90 between sets

We are looking for you to be able to complete at least 10 reps at the variation you decide.

Metcon

Metcon (Time)

2 Rounds for Time:

50 Dips

50 Sit-ups

RX (Couch Dips)

RX+ (Bar or Ring Dips)(GHD Sit-ups)

Mobility

Metcon (No Measure)

Active & Passive Doorway Stretch:

https://youtu.be/l5nMszaaJ28

(Watch from 2:00- 3:00)

Accumulate 5 minutes of the Active and Passive Doorway Stretch.
Accumulate 5 minutes of the Active and Passive Doorway Stretch.

Useful complexes

CrossFit ATR – Barbell Club

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Snatch + OHS

2×2+4 @ 50%

2×2+3 @ 60%

5×1+3 @ 70%

Clean + Front Squat +Jerk

Build to a heavy 1+10+1

Shoulder Press

3×8 @ YOUR PICK

Bent Over Row

5×10 @ YOUR PICK

Core

CrossFit ATR – CrossFit

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Core Development

Metcon (Time)

3 Rounds:

:30 Side-plank (each side)

30 V-ups

30 Flutter kicks

30 Mountain climbers

Immediately into:

100 Russian Twists

100 Bicycle Sit-ups

100 Hollow Rocks
Everything is single count. Each movment or direction is a rep. EX. 1 right rotation and 1 left rotation on the Russian twist would count as two reps.

Warm-up

(Run Prep)

1:00 Calf Stretch /side

10 Perfect Lunges w/ Rotation

10 Cossack Squats

10 Walking Toe Touches

Metcon

Pick the cardio option that best fits your training equipment availability

2k Row (Time)

Max Effort 2k Row

1-Mile Run (Time)

Max Effort 1-Mile Run

Death by Bike Calories (AMRAP – Rounds and Reps)

1 Calorie the first minute, 2 the 2nd minute, 3 the 3rd minute until you cannot complete the prescribed calories in the given minute.

Pull-Push-Swing

CrossFit ATR – CrossFit

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-up

Metcon (No Measure)

3 Rounds:

:30 Side Planks (per side)(not front plank)

3 Rounds:

10 Push-ups w Rotation to Side Plank

5 Inchworms

1:00 Y,T,W Flow

*(Keep your head down and try to keep the hands off the floor for the whole 1:00) Hesitate at each position for a three count before moving to the next)

Video: https://www.youtube.com/watch?v=v-TX00NNyE4

Metcon

Metcon (AMRAP – Rounds and Reps)

With Equipment

“Farm Land”

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Push-ups

21 Dumbbell or Kettlebell Swings

Without Equipment

“Farm Land”

AMRAP 15:

15 Hand-Release Push-ups

18 Single Arm Bent over Rows (9 per side)

21 Good mornings (Front Loaded)
Use a DB, KB, Backpack or Barbell for Single Arm Rows

“Meadows Row” or Barbell Single Arm Bent Over Row Video:

https://www.youtube.com/watch?v=MJWibub6jgw

Front Loaded Goodmorning: https://www.youtube.com/watch?v=lBkKctolO8g

Accessory Work

Reverse DB Flies (5 sets of 8-12 Reps (depending on equipment))

Reverse Flies Video: https://www.youtube.com/watch?v=evXOlgLTPCw

TRX Reverse Flies or something to mimic the TRX:

https://www.youtube.com/watch?v=4gLRdMisOeA

+If you only have a barbell use the bumper plates instead of the dumbbells.

+If you do not have any equipment, use something like soup cans or water bottles as a sub.

+If you have a TRX or rings use them.

We need to build our backs so lets get creative here!