WOD

Full body and stretching

CrossFit ATR, CrossFit ATR North – CrossFit

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Metcon

200m Run

2 Rounds:

10 Cossack Squats

15 Banded Pull Throughs

20 Cobras 2.5lbs

25 Hollow Rocks

Metcon (AMRAP – Rounds)

EMOM x 8:

6/4 Calorie Bike

4 Burpees

Rest 2:00

Emom x 6:

100m Dball Burden Run (40/30)

Rest 2:00

EMOM x 4:

50′ Dumbbell Walking Lunge (your choice in weight)
Tracking Rounds completed under time cap

Mobility

20 Minute Foam Roll and Mobility

Week 7

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch (Build to a 1RM)

E2M protocol

3 strike policy in effect.

Clean and Jerk (Build to a 1RM)

E3M protocol

2 strike policy in effect

Front Squat (Build to a Heavy Single)

no fails permitted

RDL (5-5-5-5)

Romanian Deadlifts
75-85-95-105% of Clean

CrossFit Open Week 5

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

PARTNERS

2 Rounds EACH of:

A: 20 Banded (below knee) Squats

B: Scap Pull-ups

2 Rounds EACH of:

A: 10 Banded Ext. Rotations w/ Press

B: GHD Hip Extensions

2 Rounds EACH of:

A: 10 Thrusters (45/35)

B: Big Kips

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Kurt Angle, a Wrestlemania preparation

CrossFit ATR – CrossFit

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Pertinent Information:

The week of Wrestlemania 35 (April 7th), we will be doing pro-wrestling week, much like our “Superhero Week” at ATR. This is Kurt Angle, an Olympic gold medalist and WWE Hall of Famer. Even though he doesn’t make “Pro-Wrestling Week,” we felt he still deserved to be honored.

Warm-up

EMOM warmup

(1) Double Unders

(2) GHD Hip Extensions

(3) Front Plank

(4) Banded Ext. Rotations w/ Press

(5) Cossack Squats

(6) 0:30 Side Plank / side

(7) Air Squats

Strength

Atlas Stone to Shoulder (Build to heaviest)

Be sure to bring long sleeves!
15 minutes

Metcon

Kurt Angle (AMRAP – Rounds and Reps)

21 minute AMRAP of:

10 DB Push Press (40/30)

15 Back Squat (135/95)

20 D-Ball over Shoulder (40/30)

30 Double Unders

*squats are from the floor
21 minutes for 21 championships (the amount he’s won). DB Push Press for throwing people out of the ring and his signature ‘you suck’ chants, back squats for his “Angle Slam,” D-ball over shoulder for his german suplexes, and double unders because all amateur wrestlers warmed up on jump rope.


Kurt Angle won the Olympic Gold medal in the 1996 Olympics and did it with a broken neck! Angle was voted as “Wrestler of the Decade” for the 2000s.

Power Snatches and 2 options for conditioning

CrossFit ATR North – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM warm up (2x through)

1) Double Unders

2) GHD hip ext

3) Front Plank

4) Hang Muscle Snatch

5) Back Squats

Strength

Power Snatch (2 reps EMOM x 12 mins)

increasing for 6 mins, same weight for 6 mins

* reps must be “Touch and Go”

Metcon

A: Kurt Angle (AMRAP – Rounds and Reps)

21 minute AMRAP of:

10 DB Push Press (40/30)

15 Back Squat (135/95)

20 D-Ball over Shoulder (40/30)

30 Double Unders

*squats are from the floor

B: Metcon (AMRAP – Rounds and Reps)

21 minute AMRAP

7 Power Clean (135/95)

14 Bench Press (115/75)

21 GHD Sit Up

28 Double Unders

Week 6 – DELOAD

CrossFit ATR, CrossFit ATR North – Barbell Club

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Clean Pull + Clean

2×2+2 @ 50%

2×2+2 @ 60%

2×2+2 @ 70%

Back Squat

1×5 @ 65%

1×4 @ 70%

1×3 @ 75%

1×2 @ 80%

(2-3 minute rests)

Pertinent Information:

If you are competing or following the 4 days/week programming, you are done with today. If not, there’s more accessory work to do…

Snatch Balance (Build to a 1RM)

2 strike policy in effect

B/N Jerk From The Split Position (5-5-5)

30-40-50% of jerk

Barbell GHD Hip Extensions

3×10 @ YOUR PICK

Metcon (Weight)

Weighted Plank

3x 1-minute

Recovery day with sleds and Cleans

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-Up

Perfect Lunge 50′

Walking Toe Touches 50′

5 Inchworms

2 Rounds:

:30 Hollow Rock

Side Plank (:30 per side)

:30 GHD Prone Hold

2 Rounds:

10 Palloff Press Figure 8’s (per side)

15 Ext Rot. Low (per side)(these need to be done slow!!)

25 Cobras (5/2.5lbs)

:30 Pec Stretch (per side)

Metcon (Time)

5 Rounds For Time:

10 Power Cleans

25m Sled Push (Sled+ 90/40)

(Rest 1:30 b/w Rounds)

*Track weight used in notes
This workout should be a sprint! Power Cleans MUST be touch and go on all 5 rounds! Make sure to scale to pick a weight you can control with good form and intensity.

Mobility

20 Minutes of:

Quads, Hips, Shoulders

Run Pull Push

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Row 3:00

Banded Monster Walk + Lateral Steps

50′ Perfect Lunge W/ Rotation

3 Sided Plank (:30 Per Side)

20 Ext Rot and Press

20 Ext Rot Low

:30 GHD Prone Hold

10 Heavy DB Rows (per side)

10 Scap Pullups

2 Rounds:

5 Strict Pullups

10 Pushups

15 Hollow Rocks

Skill Development

Peg Board

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 3:00 x 7 Rounds:

200m Run, with remaining time as many rounds and reps as possible of:

5 Strict Pull-ups

10 Pushups

15 Hollow Rocks

Tracking total Rounds and Reps over all 7 Rounds
Your goal is to hold a pace that allows you to complete 2 or more rounds every 3:00. Make sure to scale so that you can keep the Pullups and pushups unbroken.

Face Off

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Partner Warmup:

4 Rounds of:

(A) 200m Run

(B) 5 Inchworms + Walking Toe Touches remainder of time

2 Rounds of:

(A) 10 GHD Hip Extensions + 0:10 HOLD at top then 0:30 Hollow Hold

(B) Banded Face Pulls in the time it takes A to finish

Strength

Deadlift (3 every 2 minutes x 7 sets)

Building up in weight throughout

Metcon

Face Off (Time)

Every 4:00 x 5 Rounds:

9 Deadlifts (225/155)

12 Barbell-Facing Burpees

15/12 Calorie Assault Bike

Score is our slowest round of the five.
Please scale so that 9 Deadlifts can be done consecutively every round and with ease. Scale the rep scheme down if you don’t finish the first round in less than 3 minutes. Scaling back is very honorable, as this will be difficult, so 9,9,12/9 or 7,7,10/8 are options. Try not to scale lower than that rep count.

A Nasty 30-rep Chipper

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10/8 Calorie Assault Bike

5 Double Push-up Inchworms

10 Banded Face Pulls

10 Banded Ext. Rotations w/ Press

5 PVC Passes

10 Wall Squats

TOGETHER:

Instructor-led empty barbell work

Strength

Overhead Squat (5-5-3-3-2-2)

15 minutes

Metcon

Metcon (Time)

30 Chest-to-bar Pull-ups

30 Hang Power Snatch (95/65)

30 Handstand Push-ups

30 Overhead Squats (95/65)

30 Toes-to-bar

30 Shoulder-to-Overhead (95/65)
Scale so that you can start your first subset with at least 10 reps in each of these movements. Barbell should be light enough to high hang cycle on the snatch.

Week 6

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch (Build to a Heavy Single)

E2M protocol

2 strike policy in effect.

Clean and Jerk (Build to a Heavy Single)

E3M protocol

2 strike policy in effect

Front Squat (3×2 @ 93%)

RDL (5-5-5-5)

Romanian Deadlifts
70-80-90-100% of Clean

DU, Russian Twists and Ski Erg

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

10 Wipers

10 Scorpions

3 Sided Plank (:30 per side)

10 Cossack Squats

1:00 Calf Stretch (per side)

1:00 Couch Stretch (per side)

(Short Double Under Technique Review)

1:00 Double Under Pracice

Metcon (Time)

For time:

100-80-60-40-20

Double Unders

50-40-30-20-10

Russian Twists (10/5lb plate)

10-8-6-4-2

Ski Erg Calories

*Finish with an 800m Run
Scale Double Unders to 1 minute worth of Double Under Attempts each round

Mobility

15 Minute Foam Roll and Mobility Flow

CrossFit Open Week 4

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

5 Burpees

5 PVC Passes

10 PVC OHS

50 ft. Walking PVC OHL

10 Scap Pull-ups

15 Banded Face Pulls

10 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

1:00 Handstand Progressions

10 High Five Squats

5 Big Kips

5 Pull-ups

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Bike Lunge Core

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

400m Run

5 Cossack Squats (per side)

10 Ext Rot and Press

15 Banded Squats

20 Hollow Rocks

0:25 GHD Hold at parallel

Metcon (Time)

3 Rounds:

.8/.6 Mile Assault Bike

50 ft. Single DB Walking Lunge (60/40)

40 Sit-ups

30 Wall Balls (20/14 to 10/9 ft)

20 Knees to Elbows

10 Box Jump Overs (30/24)

Recovery Day

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-Up

1:00 Assault Bike or Ski Erg

Banded Monster Walk + Lateral Steps

Walking Toe Touches –>

Bodyweight Lunge <--
10 Wipers

10 Scorpions

20 Banded Ext Rot Low

10 Ext Rot and Press

200m Run

Accessory Work

15 Minutes (4-5 sets increasing in weight on DL and Wood chopper)

8 Single Leg Deadlifts (per side)

8 Banded Palloff Press figure 8’s (use a small band for this)

8 Plate Wood choppers (per side)

Metcon (Calories)

2 Rounds For Calories/Reps:

2:00 Assault Bike

2:00 Rest

2:00 Ski Erg

2:00 Rest

2:00 Running (40 yard shuttle)

2:00 Rest
The shuttle is 20 yards down and back.

Each 40 yard shuttle is worth one Rep.

Sub Ski Erg for Rowing Calories

Week 5

CrossFit ATR, CrossFit ATR North – Barbell Club

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Tall Snatch

3×3 @ 30%

Snatch Drop + Snatch Balance

2×2+1 @ 40%

2×2+1 @ 50%

2×1+2 @ 60%

Snatch Balance

1×2 @ 70%

1×2 @ 75%

1×1 @ 80%

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

1×1 @ 100%

1×1 @ 105%

Snatch Pull

4×3 @ 90-100%

Push Press

5×2 @ 90%

Clean Practice + Rope Climb/Heavy Cleans

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Burpees

50 ft. Banded Monster Walk

50 ft. Banded Lateral Walk / side

10 Banded Low Ext. Rotations / side (Pause @ top of rep)

1:00 Front Plank

5 Rope Knees-to-elbows

10 Wall Squats

TOGETHER:

5 Good Mornings

5 Pause Front Squats

5 High Hang Cleans

5 Hang Cleans

5 Cleans

Weightlifting

High Hang Clean + Hang Clean + Clean (1 every 1:30 for 7 sets)

Increasing weight as suitable throughout. Cannot put the bar down for this complex.

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP of:

2 Rope Climbs (15 ft.)

1 Clean Complex: High Hang Clean + Hang Clean + Clean (all squats)

2 Rounds at each weight, then increasing weights:

135/95

155/105

165/115

185/125

205/135

225/155 (if you finish these rounds, hit Rx+)
Bar cannot be put down in order to consider successful in the complex reps. Please build a responsible, but challenging increase in weights for this. For scoring, each round equals 3 reps- 1 for each rope climb, and the complex being 1 rep. If the timer buzzes and you’re in the complex, finish it.

Sub for Rope Climbs – 12 Strict Pullups

Tanktop Tuesday Comeback!

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

50 ft. Banded (wrists) Bear Crawl

50 ft. Banded (wrists) Forward Crab Walk

10 Banded (below elbow) Push-ups

10 Banded Low Ext. Rotations / side

20 Banded Pull Aparts

20 Banded (above knee) Pause Glute Bridges [holding DBs]

10 DB Rows / side (moderate)

Strength

Bench Press (Build to a heavy quintuple)

12 minutes

Metcon

Metcon (Time)

3 rounds for time of:

10 Bench Press (BW/0.7x BW)

20 Single-arm DB rows, left arm (70/40)

20 Single-arm DB rows, right arm (70/40)

1000/800m Row
26 minute timecap

If unfinished, any unfinished reps count as extra seconds on your 26 minutes, with the row counting as 10 reps (1 for each 100 meters)