WOD

Skills and what’s to come…

CrossFit ATR – Barbell Club

This Sunday we will start training for the American Open Series 3 in Vegas! The program will last 8 weeks leading to it. Today, we will be doing movements you will see in the program, so today will be a tester/refresher for these movements. If you’re competing in Vegas, please come. If you cannot make it, be sure to see me so we can go over the priorities and points of performance for these movements.

View Public Whiteboard

Muscle Snatch (3×3 @ 40-45%)

12 minutes

High Hang Snatch High Pull + Below Knee Snatch (2×2+1 @ 50%, 2×2+1 @ 55%, 2×2+1 @ 60%)

15 minutes

Jerks Dips (5×3 @ 85% of jerk)

16 minutes

Bar must clear over eye level every rep

Jerk Recovery (Build to 80% for a single)

No time limit. Must use beater bars and be careful in lowering it back to the rack.

Recovery

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-Up

400m Run

Perfect Lunge —>

Walking Toe Touches <—
10 Cossack Squats

:30 Side Plank (R&L)

3 Rounds:

10 Burpees

20 Cal Bike

30 Double Unders

300 Yard Shuttle (Time)

300 Yard Shuttle Run
Every 3 Minutes x 5

Tracking lowest time

Mobility

:90 Per Side of:

Couch Stretch

Pigeon Stretch

PVC Lat/Ext Rot Stretch

Foam Roller Pec Stretch

Jerk Werk + BJ/Pushup/Row/DBSnatch

CrossFit ATR, CrossFit ATR North – CrossFit

JP’s Going Away Beach Party!
This Saturday, we are going to meet in Mission Beach on the bay side at Bonita Cove starting at 12pm. We will have a potluck, volleyball and spikeball going! All friends and family are welcome to celebrate the day with us! (please read the email sent to you all for more details)

View Public Whiteboard

Warm-up

30 Lunges

10 Toy Soldiers

10 Walking Toe Touches

5 Double Pushup Inchworms

15 Banded Ext. Rotations w/ Press

1:00 Handstand “Stuff”

DONE TOGETHER:

10 Kneeling KB Shoulder Presses/leg

10 Split Press (45/35)

10 B/N Push Jerks from Split (45/35)

10 Split Jerks (45/35)

Split Jerk (2 every 1:30 for 10 sets)

First 5 rounds are increasing weight, last 5 rounds are all at the same weight

Metcon (Time)

2 Rounds of:

20 Box Jumps (30/24)

30 Hand Release Pushups

20 Calorie Row

30 DB Snatch (50/30)
*time cap: 16 mins

Scale so that you can perform most of these reps ‘relentlessly unbroken.’

QuickHiiT

CrossFit ATR North – QuickHiiT

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200 m run

50 jumping jacks

banded walk ==>

walking toe touches <==
15 push-ups

10 wipers

30 sec / 3 sided plank

QuickHiiT Metcon

()

Tanktop Tuesday!

CrossFit ATR, CrossFit ATR North – CrossFit

JP’s Going Away Beach Party!
This Saturday, we are going to meet in Mission Beach on the bay side at Bonita Cove starting at 12pm. We will have a potluck, volleyball and spikeball going! All friends and family are welcome to celebrate the day with us! (please read the email sent to you all for more details)

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 mile run

15 Banded Face Pulls

15 Scap Pull-ups

15 Band Pull Aparts

10 KBx2 Bent Over Row

1:00 Front Plank

10 Wipers / side

10 Scorpions / side

5 Strict Pull-ups

1:00 Couch Stretch / side

1:00 Pigeon Stretch / side
#tanktoptuesday advantage: can choose 1600m row or 2 mile bike as sub (for run)

time cap: 20 mins

Weighted Pull-ups (1-1-1-1-1)

15 minutes

any grip is acceptable- please note your choice of grip in comments

Metcon (Time)

5 Rounds of:

10 Strict Pullups

20 GHD Sit-ups
#tanktoptuesday advantage: priority on GHDs

Scale so that you can start this workout with 10 unbroken strict pullups and 20 unbroken ghd sit-ups. Scale pullups to kipping, but minimize your kip before scaling to bands. Sub GHD Sit-ups with weighted sit-ups.

time cap: 12 mins

QuickHiiT

CrossFit ATR North – QuickHiiT

View Public Whiteboard

Warm-Up

Warm-up (No Measure)

200 m run

15 banded squats

15 cobras

15 scorpions

15 push-ups

15 v-ups

QuickHiiT Metcon

Metcon (Time)

4 Rounds for Time

250 m row

16 sit-ups

8 / side dumbbell snatches (15 / 25 lbs)

16 ring rows

16 tot. alt lunges (15 / 25 lbs)

plank 30 sec

rest 30 sec

Clusters

CrossFit ATR, CrossFit ATR North – CrossFit

JP’s Going Away Party:
Saturday 7/21, we are going to meet in Mission Beach on the bay side at Bonita Cove starting at 12pm. We will have a potluck, volleyball and spikeball going! All friends and family are welcome to celebrate the day with us! (please read the email sent to you all for more details)

View Public Whiteboard

Warm-up

20 Hollow Rocks

20 V-Ups

0:30 Side Plank / side

15 Banded Ext. Rotations w/ Press /arm

15 Push Ups

15 Wall Squats

10 PVC Passes

15 Wall Balls

DONE TOGETHER (45/35):

5 B/N Snatch Press

5 OHS

5 High Hang Power Snatch

5 Clusters

*15 min cap*

Metcon (AMRAP – Rounds)

EMOM x 10 mins

5 Clusters @135/95
Score: Rounds successfully completed. Perfect Score is 10.

Rest

5 minutes

Metcon (Time)

3 Rounds of:

30 Hang Power Snatches (75/55)

30 Wall Balls (20/14 to 11/10 ft.)

–rest 3 mins–

5 Rounds

300m Row

50 Double Unders
Time cap: 25 minutes

Scale so you can perform 10+ hang power snatches in a fast high hang cycle, and can perform 20+ wall balls unbroken. Scale double unders to an amount you can perform in about 1 minute OR 150 single unders.

Slam Ball Squats/T2B/aKBS

CrossFit ATR, CrossFit ATR North – CrossFit

JP’s Going Away Party:
Saturday 7/21, we are going to meet in Mission Beach on the bay side at Bonita Cove starting at 12pm. We will have a potluck, volleyball and spikeball going! All friends and family are welcome to celebrate the day with us! (please read the email sent to you all for more details)

View Public Whiteboard

Warm-up

10 Scap Pushups

10 Pushups

10 Band Pull Aparts

10 Banded Low Ext. Rotations / side

20 Air Squats

10 Scap Pullups

30 Hollow Rocks

10 Kips

20 aKBS (moderate)

Bench Press (Build to a Heavy 5)

12 minutes

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

30 slam ball squats (40/30)

30 toes to bar

30 aKBS (53/35)

QuickHiiT

CrossFit ATR North – QuickHiiT

View Public Whiteboard

Warm-Up

Warm-up (No Measure)

200 m run

15 V-ups

10 wipers

10 scorpions

10 inchworms with 1 push-up

Banded squats ==> <==

QuickHiit Metcon

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP

25 m sled push (70 / 100 lbs plates added)

15 sit-ups

15 pull-ups (or ring rows)

12 goblet squats (20 / 30 lbs)

12 dumbbell rows each side (15 lbs / 25 lbs)

Snatch Complex + Pullups/DU/Thrusters

CrossFit ATR, CrossFit ATR North – CrossFit

JP’s Going Away Party:
Saturday 7/21, we are going to meet in Mission Beach on the bay side at Bonita Cove starting at 12pm. We will have a potluck, volleyball and spikeball going! All friends and family are welcome to celebrate the day with us! (please read the email sent to you all for more details)

View Public Whiteboard

Warm-up

6 minutes to complete:

10 Scap Pullups

15 Banded Ext. Rotations w/ Press

0:30 Hanging Hollow Body (chinup grip)

10 Cossack Squats

10 PVC Passes

15 Banded PVC OHS

THEN…

DONE TOGETHER:

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

5 Good Mornings (45/35)

5 OHS (45/35)

5 Snatch Balance (45/35)

5 High Hang Snatch (45/35)

5 Low Hang Snatch (45/35)

5 Snatch (45/35)

Snatch + High Hang Snatch + Low Hang Snatch (1 rep every 1:30 for 10 sets)

Build up in weight throughout.

Metcon (AMRAP – Rounds and Reps)

In 18 minutes, perform:

15 ring muscle-ups

25 c2b pullups

35 pullups

Immediately into AMRAP of:

25 double unders

5 thrusters (95/65)
Scale so that you can perform all of the pulling work and make it into the DU and Thrusters because that’s where your score is. You should be able to link consecutive muscle-ups and perform 10 unbroken chest-to-bar pullups in order to insure this. Scale DU to a number done in 30 seconds or less or perform 50 single-unders. Thrusters should be at a weight which you can perform 20 in a row, so 5 is a piece of cake.

If you cannot perform Ring MU, sub with Bar MU. If no MU, sub with 25 C2B Pullups, for a sum total of 50 C2B Pullups and 35 Pullups.

Week 10 / Pre-Competition / Openers

CrossFit ATR – Barbell Club

We have a bunch of people competing at the 2018 California State Games in Mission Valley this weekend. There will be no Barbell Class on Sunday as a result. Come on down to support our athletes on Friday, Saturday, and Sunday. Schedule to be posted.

View Public Whiteboard

Snatch (Build to Opener or ~90%)

Every 2 minutes, done together

1- Bar

2- 50% x2

3- 60% x2

4- 70%

5- 75%

6- 80%

7- 85%

8- 90% (OPENER)

9- in case of failure on set 8

Clean and Jerk (Build to Opener or ~90%)

Every 3 minutes, done together

1- Bar

2- 50% x2

3- 60% x2

4- 70%

5- 80%

6- 85%

7- 90% (OPENER)

8- in case of failure on set 7

Hero Thursday???

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

10 Cal Bike

20 Hollow Rocks

10 Wipers

10 Scorpions

3 Sided Plank (:30 Per side)

10 Cossack Squats

5 Inchworms

Walking Toe Touches ->

10 Lateral bounds (dot drills)(Per leg)

5 Figure 8’s (Per leg)

1 Minute Per:

Couch Stretch

Pigeon Stretch

Groin Stretch

Pec Stretch

Core Development

8 Rounds:

:20 Hollow Rocks

:10 Superman’s

*this will be done in a Tabata setting. After the Hollow Rocks everyone is to banana roll directly into Superman’s. No rest between rounds.

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

QuickHiiT

CrossFit ATR North – QuickHiiT

View Public Whiteboard

Warm-Up

Warm-up (No Measure)

10 / 12 cal bike

Toy soldiers ==>

Walking toe touches <==
15 knees to elbow

15 sit-ups

15 ring rows

15 wall balls

QuickHiit Metcon

Metcon (Time)

4 Rounds for Time

250 m row

15 Russian kettlebell swings (35 / 44 lb)

15 push-ups

10 slam balls (30 / 40 lbs)

10 burpees

45 sec rest

Back Squat + DB HC/Bike/Burpees

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

200m Run

Banded March

Banded Reverse March

Banded Lateral March (both sides)

20 Banded Squats

10 Cossack Squats

10 Banded Glute Bridges

15 PVC GHD Hip Extensions

15 Band Pull Aparts

1:00 Couch Stretch (Per Side)

1:00 Pigeon Stretch (Per Side)

Back Squat (5×3 @ YOUR PICK)

8 Minutes to Build to a 3-rep of your choice (Ideal percentage would be between 80-90%)

Once you have a set weight: 3 reps E3M x 5

Metcon (Time)

2 Rounds of:

20 DB (or KB) Hang Squat Cleans (50/30)

20 Calorie Bike

20 Target Burpees (6/3″ above reach)
TIME CAP: 13 mins

Scale to weight you can perform at least 10 hang cleans unbroken

(only one DB)

Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

200m run

10 Scap Pullups, 5 Pullups

10 Scap Pushups

10 Burpees

10 Banded Face Pulls

10 Band Pull Aparts

15 DB Rows / arm (light-moderate)

10 Banded Ext. Rotations w/ Press

5 Pullups

Waiter’s Walk (Heavy)

1:00 Handstand “Stuff”

Weighted Chest-to-Ring Pullup (5-5-5, then 3×5)

15 minutes

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

10 Left-arm DB Shoulder Press (40/25)

10 Box Jumps (24/20)

10 Right-arm DB Shoulder Press (40/25)

10 Calorie Row
Scale so that you can perform the 10 single arm presses unbroken (on both arms!) to start the workout.

QuickHiiT

CrossFit ATR North – QuickHiiT

View Public Whiteboard

Warm-Up

Warm-up (No Measure)

300 m row

20 jumping jacks

walking toe touches ==>

15 banded squats

30 sec plank / 3 sides

15 supermans

15 pull-ups

QuickHiiT Metcon

Metcon (AMRAP – Rounds and Reps)

24 min AMRAP

400 m run

20 alternating lunges w/ dumbbells (15 / 25 lbs)

20 ring rows

15 clusters w/ dumbbells (15 / 25 lbs)

15 V-Ups

30 sec rest

Axel bars are back

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

10 Cat Cows

10 Scap Pushups

5 Double Pushup Inchworms

30 Step Back Lunges

10 Walking Toe Touches

15 PVC GHD Hip Extensions

10 Wall Balls, 10 Pushups

15 Band Pull Aparts

10 Single-leg KB Deadlifts (light)

*13 min time cap

Strength

Axle Bar Deadlift (Build to a Heavy 5)

Deadlift with Axle Bar
Kearny Mesa location

15 minutes

Deadlift (Build to a Heavy 5)

Vista location.

15 minutes

Metcon

Metcon (Time)

3 Rounds of:

30 hang power cleans (115/75)

30 push-ups

30 wall balls (20/14 to 11/10 ft.)
*TIME CAP: 18 mins

Scale so that you can perform 10+ hang power cleans, 20+ push-ups, and 20+ wall balls unbroken.

**Challenge yoself: try for unbroken HPC and WB