WOD

Clean + Bee’s Knees

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Front Plank

0:30 Side Plank / side

25 Air Squats

10 Scap Push-ups

5 Double Push-up Inchworms

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

15 Banded Thrusters (same band as rotations)

10 Wall Balls

10 AKBS (light-moderate)

1:00 PVC Front Rack/Lat Mobility

10 Shoulder Press (45/35)

5 Good Mornings (45/35)

10 Front Squat (45/35)

Strength

Clean (1 EMOM x 12 )

Increasing in weight throughout. All of these should be squat cleans or as deep as mobility will allow.

Metcon

Bee’s Knees (AMRAP – Reps)

5 Rounds for time of:

1 Minute Wall Balls (20/14 to 10/9 ft)

1 Minute Kettlebell Swings (53/35)

1 Minute Bike Calories

1 Minute Rest

Week 6

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

1×2 @ 85%

1×1 @ 90%

1×2 @ 85%

Power Clean + Power Jerk

1×2+2 @ 50%

1×2+2 @ 60%

1×2+2 @ 65%

2×2+2 @ 70%

Snatch Pull Deadlift

with pause 1 inch off floor + pause above knees

4×3 @ 80%

Back Squat

1×3 @ 60%

1×3 @ 70%

1×2 @ 80%

2×2 @ 85%

2×1 @ 90%

Push Press

1×3 @ 50%

1×3 @ 60%

1×3 @ 65%

3×3 @ 70%

Wonder Woman

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1 minute Singe Unders

0:30 Crossovers

0:30 Double Unders

10 Scap Pull-ups

15 Cobras (2.5s)

10 Banded Ext. Rotations w/ Press

5 Double Push-up Inchworms

15 V-Ups

5 PVC Passes

10 PVC Overhead Squats

5 Big Kips

5 Pull-ups

5 B/N Snatch Grip Press (45/35)

5 Pause OHS (45/35)

5 Snatch (45/35)

Metcon

Wonder Woman (AMRAP – Rounds and Reps)

20 min AMRAP of:

50 Double Unders

7 OHS (135/85)

5 C2B-T2B (a C2B Pullup, then a T2B, C2B, T2B,…)

*Thoughts: Wonder Woman is fast and enduring (DU), has great top to bottom strength and flexibility (OHS), and is exceptionally skilled (C2B/T2B combo).

Goku

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

5 Double Push-up Inchworms

10 Banded Low Ext. Rotations / side

20 Walking Lunges

20 Straight Leg Sit-ups

10 High-Five Squats

15 Push-ups

0:30 3-sided Plank

10 Cossack Squats

15 Wall Squats

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

Metcon

Goku (Time)

With a 20 lbs. weight vest…

Buy-In: 1 minute doing Cossack Squats

100 Walking DB Lunges (30/20)

100 Straight Leg Situps

50 One-Arm Pushups (25/side)

Take off weight vest for…

50m Shuttle Run (5x10m)

50 Wall Balls (30/20)

50m Shuttle Run (5x10m)

*Thoughts: Goku always warms up with a few Cossack Squats and wears weighted clothing until he’s deep into a fight. Then he removes it to increase his fight speed. He always does thousands of 1-arm pushups, lunges, and situps. The Wall Balls are meant to emulate his signature “Kamehameha.” The shuttle runs are meant to represent his incredible speed. Oh, and we know this WOD will take a bit. That’s the point. Goku loves training more than anyone.
Goku’s colors are Orange and Blue. There are Wall Balls that are Blue (30 lbs.) and Orange (20 lbs.)

Superman

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Row 1000/800 meters

10 Minute foam roll (Lats, Quads, t-spine)

10 Cossack Squats

10 GHD Hip Extension

20 Ext Rot and Press

5 Scap Pullups

10 PVC Passes

1:00 PVC Front Rack/Lat Mobility stretch

Skill Development

10 Minute Ring Muscle Up progressions:

Ring Kip -> Straight Arm Hips to Rings -> the turnover

Metcon

Superman (Time)

3 Rounds

3 Ring Muscle Ups

5 Clean and Jerks (205/135)

7 Burpees

15 Double Unders

*Thoughts: The Man of Steel has all the muscle (muscle-ups), is quick to get back up (burpees), is known for lifting cars (clean and jerk), and can fly (DU).
In honor of Superman, we should use his colors. Guys use 45s (Red) and 35s (Blue) while Ladies use 45s (Red) and 2kgs (Little Blue)

Week 5

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

1×2 @ 85%

1×1 @ 90%

Power Clean + Power Jerk

1×3+3 @ 50%

1×2+2 @ 60%

1×2+2 @ 65%

1×2+2 @ 70%

Front Squat

1×3 @ 60%

1×3 @ 70%

1×3 @ 75%

1×3 @ 80%

1×2 @ 85%

1×3 @ 80%

Metcon (No Measure)

Weighted Plank
3x 1 minute

Batman

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

15 GHD Hip Extensions

15 Banded Face Pulls

5 Double Push-up Burpees

1:00 Hollow Hold

5 Rope Knees-to-Elbows

20 RKBS (Heavy)

10 DB Snatch (Moderate-Heavy)

50 ft. Waiter’s Walk (Heavy) / side

Skill Development

10 minutes on KB Snatch

5 minutes on Rope Climb

Metcon

Batman (AMRAP – Rounds and Reps)

20 minute AMRAP of:

2 Rope Climb (15 ft.)

10 KB Snatch (44/35)

15 Box Jumps (24/20)

20 DB Deadlifts (60/40)

*Thoughts: Batman has many gadgets as do you (Rope, KB, DBs, Box). He’s got high-level skills (KB Snatch), always rappelling (rope climbs) and jumping roof to roof (box jumps). He had his back broken once too (so DB Deadlifts).

Captain America

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2:00 Assault Bike (if you are late and bikes are taken 30 Burpees)

5 Scap Push-ups

5 Scap Pull-ups

5 Double Push-up Inchworms

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side

20 Banded Pull Aparts

20 Ext Rot and Press

20 Banded Glute Bridges

10 PVC Passes

3 Rounds:

5 Strict Pull-ups

:30 Handstand Hold or Shoulder Touches

Metcon

Captain America (Time)

30 Rounds

1 Bench Press (185/95)

2 Strict Pullups

3 HSPU

*Thoughts: What’s more American than the Bench Press? Cap has chest and shoulders larger than life, so his workout should reflect that. Plus, he would never cheat pull ups! Cap would do 50 rounds for the 50 great States, but we’re only about half the man he is.
35 minute timecap

If you’re looking for a red/white/blue barbell, here’s what you’re looking for.

Guys: Red 25kg, White 5kg, Blue 2kg

Ladies: Black 5kg, White 5kg, Red 2.5kg, Blue 2kg

BOOM

Hulk

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

5 Double Push-up Inchworms

10 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

15 Wall Squats

10 Walking Toe Touches

5 Burpee Broad Jumps

10 Cossack Squats

10 Clusters (45/35)

Strength

Swolemate Complex (7 sets to build to Heaviest)

1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead
1 rep every 1:10 for 7 sets, increasing weight as suited each set.

Metcon

The Hulk (Time)

5 Rounds

9 Broad Jumps (7/5 ft)

3 Clusters (185/115)

1x 15 ft. Sled Push (525/345)

1 Minute Rest

*Thoughts: Hulk could leap miles (Broad Jumps), and can launch heavy objects off the floor (Clusters). He also has the inclination to run through walls (Sled Push). He gets tired time to time (Rest), which is acceptable given all his power.
The Hulk isn’t a fast-moving workout given the load, so treat it as a very strength-bias workout.

RX setups:

Sled for Guys= 5x 45s on each side

Sled for Ladies= 3x 45s on each side

For Barbells, guys should use 2x 35s each side while ladies use 1x 35 each side with a 5 lbs. plate. I’d love to use all green 10 lbs plates to commemorate Hulk, but we simply wouldn’t have enough and they wouldn’t last.

Broad Jumps should be taped out/coned off and measured to ensure the appropriate distance is jumped.

Mobility

Foam Roll

2 min Tibialis Anterior / side

DU Skills, KBS and Rows

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

800m Run

Perfect Lunge w/ Rotation (50′)

3 Sided Plank (:30 per)

10 Wipers

10 Scorpions

10 Cossack Squats

15 Ext Rot and Press

15 Ext Rot Low

Mobility:

:90 Calf Stretch (per side)

:90 Lat Stretch (per side)

3 Rounds:

10 Russian KBS (Medium weight)

:30 Handstand Hold

Skill Development

A) Breakdown: Body Position, Bounding, Progressions

B) 8 Rounds: (:25on | :35off)

Double Unders

Metcon

15 Minute AMRAP:

5 Calorie Assault Bike

10 KB Bent Over Rows (Per Side)(53/35)

15 American Kettlebell Swings (53/35)

Week 5

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

3×2 @ 50%

2×2 @ 60%

1×2 @ 65%

1×2 @ 70%

Clean and Jerk

3×2 @ 50%

2×2 @ 60%

1×2 @ 65%

1×1+2 @ 70%

Front Squat

1×3 @ 60%

1×3 @ 70%

1×3 @ 75%

1×3 @ 80%

1×2 @ 85%

Barbell GHD Hip Extensions (3×8 @ YOUR PICK)

Farmer’s Carry + Dopamine

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

20/14 Calorie Row

20/14 Calorie Bike

15 GHD Hip Extensions

10 Toy Soldiers

10 Walking Toe Touches

15 Banded Face Pulls

20 Banded Pull Aparts

0:30 Hanging Hollow Body

Strength

Farmer’s Carry (Heaviest 40 meter carry)

12 minutes

KBs, DBs, or Farmer’s Handles

In scoring, score the reps as steps needed to complete the 40 meters.

Metcon

Dopamine (5 Rounds for time)

5 Rounds, On the 5:00:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Bike
All shuttle sprints will be done outside.

Rowers and Bikes will line the inside of the gym.

Rope Climb/Overhead Squat

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15 Scap Pull-ups

15 Banded Face Pulls

15 Cobras (2.5s)

10 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

10 Air Squats

10 Cossack Squats

5 PVC Passes

10 PVC OHS

5 Big Kips

1:00 Handstand Push-up Progressions

Skill Development

10 minutes on Peg Board

10 minutes on Rope Climb

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

2 Rope Climbs (1 Peg Board OR 1 Legless Rope Climb Rx+)

10 Overhead Squats (95/65)

10 Handstand Push-ups
Sub for 2 Rope Climbs: 6 Rope Knees-to-Elbows.

Scale OHS and HSPU to means in which you can perform 10 consecutively for multiple rounds.

Oly skills and conditioning

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Assault Bike

3 Sided Plank (:30 side)

10 Wipers

10 Scorpions

10 PVC Passes

15 PVC GHD Hip Ext

20 Ext Rot and Press

Drill:

Snatch Pull + Snatch (Detailed breakdown)

Skill Development

Snatch Pull + Full Snatch

1 Snatch Pull + 1 Full Snatch
1 Rep EMOM x 12

Metcon

Metcon (Time)

21-15-9:

Power Snatch (95/65)

Bar Facing Burpees

Mobility

15 Minutes:

A)Foam Roll (Quads + Lats)

B)Stretch Anterior Chain + Lats

Week 4

CrossFit ATR, CrossFit ATR North – Barbell Club

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Power Clean

1×3 @ 50%

1×3 @ 60%

1×3 @ 65%

1×3 @ 70%

1×3 @ 65%

Hang Power Snatch + OHS

1×1+3 @ 50%

1×1+3 @ 60%

1×1+3 @ 65%

2×1+3 @ 70%

Clean Pull

1×4 @ 70%

3×3 @ 80%

Back Squat

1×3 @ 60%

1×3 @ 70%

2×3 @ 80%

2×2 @ 85%

Shoulder Press (4-4-4-4)

Chipper Time!

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

20 Walking Lunge Steps / leg

0:30 Supinated Grip Hang

10 Banded Low Ext. Rotations / side

15 Cobras

5 PVC Passes

1:00 Handstand Progressions

10 High Five Squats

10 Wall Squats

1:00 Couch Stretch / leg

1:00 Pigeon Stretch / leg

Skill Review

1. DB Ground to Overhead- Snatch or Clean and jerk

2. MB Clean Wall Balls

Metcon

Metcon (Time)

30-20-10

Calorie Row

Walking Lunge Steps/ leg

1-arm DB Ground-to-overhead (50/35)

Box Jumps (24/20)

MB Clean Wall Balls (14/10 to 11/10 ft)

*After each round, run 400 meters

Pull-ups + Sweaty Core Work

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Crossovers

0:30 Double Unders

15 Scap Push-ups

5 Inchworms

15 Scap Pull-ups

15 Banded Face Pulls

15 Banded Pull Aparts

15 V-Ups

15 GHD Sit-ups

5 Big Kips

1:00 Hamstring Stretch / side

1:00 Couch Stretch / side

Strength

Metcon (3 Rounds for weight)

EMOM x 4:

6 Strict Pull-ups

Rest 2 minutes

EMOM x 4:

4 Weighted Pull-ups

Rest 2 minutes

EMOM x 4:

2 Weighted Pull-ups (heavier)
Temper expectations on weighted pull-ups because this does add up. Round 1 is the first 4 minutes where you performed 6 unweighted strict pull-ups every minute. Round 2, log in your weight used for the 4 weighted pull-ups and Round 3, log in your heavier weight used for 2 pull-ups. Log in only the weights used to complete all the rounds. If you drop down in weight, you will only log in the lightest weight used.

Intermediate:

EMOM x 4:

6 Kipping Pull-ups

2 minutes rest

EMOM x 4:

4 Strict Pull-ups

2 minutes rest

EMOM x 4:

2 Weighted Pull-ups

Beginner:

EMOM x 4:

6 Thick Band Strict Pull-ups

2 minutes rest

EMOM x 4:

4 Thin Band Strict Pull-ups

2 minutes rest

EMOM x 4:

2 Kipping Pull-ups

Metcon

Metcon (Time)

30 Toes-to-bar

30 Double Unders

30 GHD Sit-ups

30/20 Calorie Bike

20 Toes-to-bar

20 Double Unders

20 GHD Sit-ups

20/15 Calorie Bike

Rx+: Convert Toes-to-bar to L-Hold Toes-to-bar and half the amount. E.g. instead of 30-20 T2B, perform 15-10 L-Hold T2B.
15 minute timecap