WOD

One more challenging EMOM…

CrossFit ATR – CrossFit

Warm-up

15 Banded Low External Rotations

15 Banded T’s

0:30 Hollow Body Hold

15 Scap Pullups

15 Scap Pushups

15 Lunges/ leg

0:15 Hanging Hollow Body Hold

0:15 Hanging L-Sit

10 GHD Hip Extensions

Weighted Pull-ups (5-4-3-2-1)

Sumo Deadlift (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

EMOM x12

Minute 1: 12 Box Jumps (24/20)

Minute 2: 12 Pull-ups

Minute 3: 24 Cross Touches (Per side)

Emom x2:

Minute 1: Max Reps Box Jumps

Minute 2: Max Reps Pull-Ups
Score: Successful rounds completed + total reps of last 2 minutes.

Perfect Score: 12 + Max Rep Jumps + Pullups

Dumbbells!

CrossFit ATR – CrossFit

Warm-up

5 Double Pushup Inchworms

10 Banded T’s, Y’s, Low External Rotations

15 Bicycle Situps (each side)

20 Wipers

25 Band Pull Aparts

0:30 Handstand “Stuff”

1:00 of Pallof Presses (each side)

DB Bench Press (8-8-8-8-8)

Metcon (AMRAP – Rounds)

EMOM x14

5 right arm Power Snatch

5 right arm Push Press

5 left arm Power Snatch

5 left arm Push Press

(all at 50/35)
Score: Successful Rounds completed. Perfect Score = 14.

Scale accordingly to your weak side!

Front Squats

CrossFit ATR – CrossFit

We’ll be moving towards an instructor guided warm-up, so when you get in, wait for your instructor to start each and every movement. No man gets left behind anymore. If you run late, you’ll join in where the class is and make up all movements missed after it is done (which may run into the strength work, so don’t be late).

Warm-up

30 Hollow Rocks

15 V-Ups

30 Air Squats

15 GHD Hip Extensions

Empty Barbell Front Squat Work

Ankle Mobility Work

Metcon (Weight)

Front Squat 1-10-1-20-1-30 reps

*Post total load (add up all six barbell loads) to comments.

To be done in 35 minutes. Once weights go on the bar, clock begins. After 35 minutes, no reps can be accrued. Whatever sets you missed don’t get added to the total.

E.G. 315-225-285-205-275-135 = 1440 lbs.
A fail on any set means you will have to repeat that set. It only counts if all reps are done unbroken, so choose your weights very carefully and push hard enough to make sure you finish. Messing that up can get pretty expensive.

30 Cal Ski Erg (Time)

30 Cal Ski Erg

Week 9- Day 1

CrossFit ATR – Barbell Club

Fortius’ Halloween Meet is next weekend! Come down and support our athletes competing! Schedule to be posted soon.

Snatch (1RM)

20 minutes. 3 strike rule in effect.

Guideline sets:

1- 50% x2

2- 60% x2

3- 70%

4- 75%

5- 80%

6- 85%

7- 90%

8- 94%

9- 98%

10- 101+%

Hit the first few sets rather quickly to give you enough time later. That way, in case you fail, you have time to re-attempt.

Clean and Jerk (1RM)

20 minutes. 3 strike rule in effect.

Guideline sets:

1- 50% x2

2- 60% x2

3- 70%

4- 80%

5- 85%

6- 90%

7- 95%

8- 101+%

Hit the first few sets rather quickly to give you enough time later. That way, in case you fail, you have time to re-attempt.

T&A

CrossFit ATR – CrossFit

Bench Press (3-3-3-3-3)

Metcon (AMRAP – Rounds)

Every 2 minutes for 5 Rounds:

5 Bench Press (BW/0.75xBW)

20 DB Walking Lunges (50s/35s)
Everything should be done unbroken for the entirety of the workout. Each round should take less than 1 minute to perform so sharing DBs and Bench is okay so long as you stick to unbroken and quick reps.

Rest

2 minutes

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

30 DU

15 Burpees

1 Rope Climb (15 ft)

Week 8- Day 2

CrossFit ATR – Barbell Club

Front Squat (Heavy Single)

+ 2 @ 90% of HS

Tempo Front Squats (6×1 – Every 3 Minutes)

Note your tempo in comments
10 seconds down, 2 seconds at bottom

RDL (1×5 @ 100+% of Clean)

Romanian Deadlifts

GHD Lat Sweeps (3×10 + 0:15 Hold at Top on last rep)

DB Sidebends (3×10)

Sweat and stretch

CrossFit ATR – CrossFit

Metcon (Time)

Open: 800m Run

3 Rounds:

100m Farmers Walk (70/40)

30 Double Unders

20 GHD Sit-Ups

10 Dball Slams (40/30)

Close: 800m Run

Mobility

Quads , Hips and Hamstrings

24 minutes of WOO!

CrossFit ATR – CrossFit

Back Squat (2 EMOM x10)

Share bar. Things will move quicker. Build up in weight throughout. You may not have enough time to build to a 2RM or even close to it and that’s okay. Heavy, but nothing crazy.

Metcon (3 Rounds for time)

Every 8 minutes for 3 Rounds (24 minutes)

30/25 Calories Assault Bike

25 Back Squats (115/75)

20 Burpees over Bar
Each round should take 4-5 minutes, resting before the next round begins. Back Squats are from the floor. Score each round for time.

Rowing + T2B

CrossFit ATR – CrossFit

Power Clean (Build to a Heavy Single)

15 minutes

Metcon (Time)

2 Rounds of:

25 Calorie Row

25 T2B

25 Power Cleans (115/75)
14 minute timecap

*No one cleans up until everyone is finished

Loredo

CrossFit ATR – CrossFit

Skill Development

Kipping Pullups, Kipping T2B, Butterfly Pullups, and ways to build straight arm lat strength for stronger kips.

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Week 8- Day 1

CrossFit ATR – Barbell Club

Preparing for the Fortius Halloween Meet on 10/22-23

Back Squat (1RM)

Weeks must be done in order without skipping. If you fail to complete the ‘sets x reps’ sequence, you must repeat it the following week.

Week 1- 4×8 @ 70%

Week 2- 5×8 @ 75%

Week 3- 5×5 @ 80%

Week 4- 5×5 @ 85%

Week 5- 3×3 @ 90%

Week 6- DELOAD, 1 rep @ 80%

Week 7- 3×2 @ 95%

Week 8- 1RM

Snatch (Build to a Heavy Single)

15 minutes

Clean and Jerk (Build to a Heavy Single)

15 minutes. Keep under 93%.

Teddybear’s “Fuck Cancer” WOD

CrossFit ATR – CrossFit

Donations for t-shirts and the WOD will all go to Manny to assist in his fight against Colon Cancer. Manny has been our OG at ATR and it’s hard to be a member at the gym and not know who he is- Teddybear, Big Papi, Tommy Trump, Tonta, Mija, The Mayor of 4pm, El Chapo, The Illegal, etc, etc.
Manny has an invested interest with anyone that works out with him and anyone that knows him will tell you that he can be your absolute best friend. With how many times Manny has helped us out, it’s time we do the same for him. It’s long overdue considering how much you’ve done for us, Papi.

Teddybear’s “Fuck Cancer” WOD (AMRAP – Reps)

Teams of Two (One works, one rests)

20 min AMRAP of:

Buy-In: 200m Piggy Front Carry (at Manny’s discretion)

60 Cal Row

50 Pullups

40 S2OH (135/95)

30 Wall Balls (30/20)

20 Manmakers (40/30)
*Piggy Front can be subbed with a heavy dball or sandbag carry


“Manny-ing” the front desk


I attribute this picture to great lighting only.


We don’t know either.


How much he loves Connor.

Well this will be interesting…

CrossFit ATR – CrossFit

Warm-up

Work on your t-spine mobility and opening your shoulders. The plate hold overhead will be especially taxing on your shoulders if you don’t.

Overhead Squat (2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

10/8 Calorie Assault Bike (holding 35/25 overhead)

30 Double Unders

10 OHS (135/95)

Week 7- Day 2

CrossFit ATR – Barbell Club

Front Squat (Heavy Single)

+ 2 @ 90% of HS

Tempo Front Squats (6×1 – Every 3 Minutes)

Note your tempo in comments
10 seconds down, 2 seconds at bottom

RDL (1×5 @ 100+% of Clean)

Romanian Deadlifts

GHD Lat Sweeps (3×10 + 0:15 Hold at Top on last rep)

DB Sidebends (3×10)

Recovery

CrossFit ATR – CrossFit

Ladder Drills (No Measure)

Atlas Stone to Shoulder (Build to a heavy single)

Be sure to bring long sleeves!
12 minutes to find a heavy single

Metcon (Time)

21-15-9:

GHD Sit-ups

Elevated Ring Rows

Calories (Erg, Bike or Row)

*100m Wall Ball Shuttle Run after each round.

A Partner Relay Race

CrossFit ATR – CrossFit

Tabata Pull-ups (Tracking total completed )

8 Sets (:20 on | :10 off):

Strict Pull-ups

Metcon (Time)

Two Person Relay

One person does the 200m Run + the given exercises while their partner waits outside. You must tag your partner before they begin their turn. Each partner must complete all the work listed.

2 Rounds of:

200m Run

10 Deadlifts + 5 Hang Power Cleans (135/95)

200m Run

5 Power Cleans + 10 Pullups

200m Run

10 T2B + 5 Deadlifts

200m Run

5 Power Cleans + 10 Pullups
Scale so that all reps and exercises can be done unbroken.

3 min on, 1 min off

CrossFit ATR – CrossFit

Skill Development

Handstand “Stuff”

We will go over the usual things to develop your handstand, but also play with shoulders touches, plate walks, and 1-arm handstands.

Metcon (AMRAP – Reps)

3 Rounds (3 min work / 1 min rest)

20/16 Calorie Row

20 B-Ball over shoulder (40/30)

Max Double Unders
Score = Total DU

If Rowers are limited, use the Assault Bike. Prison Rules.

Finisher

30 Cal Ski Erg (Time)

30 Cal Ski Erg