WOD

From the top down

CrossFit ATR – Barbell Club

High Hang Sn + Hang Sn + Snatch (Build to a Heavy Single)

Straps encouraged.

15 minutes.

Behind The Neck Jerk (7×1 @ 75%)

Done together, every 2 minutes for 14 minutes

Clean Pull + Clean (7×1 @ 75%)

Done together every 2 minutes for 14 minutes.

5-second descent on the way down from the pull.

Deload Deadlifts

CrossFit ATR – CrossFit

Reminder: Due to the holidays, we have a slightly shorter schedule tonight with no 7pm class.

Warm-up

500m Row

Walking Lunges —>

Walking Toe Touches <---
15 GHD Hip Extensions

10 Wipers

10 Scorpions

20 Band Pull Aparts

10 Box Jumps

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

15 minutes. Take it easy here. Nothing crazy.

Metcon (Time)

6 Rounds of:

10 GHD Situps

20m Sled Push (345/285)

30 DU
Rx Sled Weights: 345 = 6×45 lbs plates. 285 = 6×35 lbs plates.

Deload Bench + Rope Climbs

CrossFit ATR, CrossFit ATR North – CrossFit

Next week we max out!

Warm-up

20 Banded T’s and Low External Rotations (per side)

15 Scap Pushups

15 Pushups

Walking Lunges —>

Walking Toe Touches <---
Accumulate 1:00 in Hollow Body Hold

1:00 Handstand “Stuff”

10 Rope Knee-to-Elbows

Bench Press (5@50%, 5@60%, 5@70%)

12 minutes

Superset each bench set with a submaximal set of Strict Pullups (ideally about 10)

Metcon (Time)

400m D-Ball Run (40/30)

4 Rope Climbs (15 ft)

400m D-Ball Run

3 Rope Climbs

400m D-Ball Run

2 Rope Climbs

400m D-Ball Run

1 Rope Climb

Rx+: Legless
Rope Climb Sub: 4 Hitch to Stands. If shins are tearing or you came unprepared for rope climbs, sub with 4 Rope Knee-to-Elbows OR 5 Pullups per Rope Climb.

Deload Squat Day

CrossFit ATR, CrossFit ATR North – CrossFit

Please do not be late today! We will be starting each class with an in depth breakdown on rowing.

Skill Development

Full breakdown on Rowing

Accessory Work

Dirty Thirty Ab Work

0:30 L-Hold

30 GHD Situps

30 Hollow Rocks

30 Butterfly Situps

0:30 Hollow Body

30 Straight Leg Situps

Front Squat (5@50%, 5@60%, 5@70%)

12 minutes

Metcon (AMRAP – Reps)

10 Rounds:

0:25 on / 0:35 off

Max Calorie Row
Score: Total Calories Rowed

How do you do Singlet Sunday without a singlet?

CrossFit ATR – Barbell Club

Do you also play baseball without a glove?

Snatch Balance (8×2 @ 85% of Snatch)

Done together, every 2 minutes for 16 minutes.

#theromaleosmademedoit (Build to a Heavy Single)

Snatch Pull + 2 Below Knee Snatches
15 minutes. Straps encouraged.

Hang Clean and Jerk (5×1 @ 70% of C+J)

Must hold hang position for 3 seconds before pulling.

OHS + Muscle-ups

CrossFit ATR, CrossFit ATR North – CrossFit

Metcon (Time)

30 Overhead Squats (115/75)

15 Ring Muscle-ups

20 Overhead Squats

10 Ring Muscle-Ups
20 minute timecap

Bar starts on floor.

Choose a weight you can rep out for at least 10 in a row. Bar can be racked on the back between reps. If you cannot perform 3 Ring Muscle-ups in a row, scale to Bar Muscle-ups. If you cannot perform Bar MU, sub with 3 Strict Pullups + 3 Dips per MU.

“I like to do deadlift thangs.”

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

300m Row

Walking Lunges —>

Walking Toe Touches <---
15 GHD Hip Extensions

10 Wipers

10 Scorpions

10 GHD Hip Extensions

10 Single Leg KB Deadlifts (per side)

Deadlift (4-4-4-2-2-2)

15 minutes

Metcon (Time)

6 Rounds for Time of:

Rounds 1-2:

3 Power Cleans (95/65)

6 T2B

9 Calorie Bike

Rounds 3-4:

3 Power Cleans (135/95)

6 T2B

9 Calorie Bike

Rounds 5-6:

3 Power Cleans (185/125)

6 T2B

9 Calorie Bike
Power Cleans weights should be determined by what you can handle in the last 2 rounds. That weight should be handled at least with a “relentless singles” approach, with the 3 reps only taking 15 seconds at most.

Priority for T2B is on kipping. Any T2B done without performing a kip will not be accepted. All subs to include kipping (Toes-Near-Bar, K2E, Knee Ups). V-Ups will be a last resort if hands are torn.

Recovery Day

CrossFit ATR, CrossFit ATR North – CrossFit

Metcon (No Measure)

Ladder drills: (2x each)

1 foot each box

2 feet each box

2 feet each box lateral

Single leg in/out

Carioca

Icky Shuffle

River dance

Pushup position In and outs

Core Development

3 x 10 (each side)

Banded Wood Choppers

Mobility

15 Minutes of:

Lower Body Foam Roll + Smash + Mobility

15 Minutes of:

Upper Body Foam Roll + Smash + Mobility

This is a complex situation

CrossFit ATR – Barbell Club

#yudodistomedar (Build to a Heavy Single)

2 Hang PSn + Sn Grip Push Press + Sn Balance + Snatch
15 minutes

#snatchmeoutside (Build to Heavy Single)

Snatch (0:03 Hold Bottom) + OHS (0:03 Eccentric and Hold Bottom)
15 minutes

#doubledip (Build to Heavy Single)

Power Clean + 0:02 Dip Hold + 0:02 Dip Push Jerk
15 minutes

Weighted Pullups

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

250m Row

10 Scap Pushups

10 Scap Pullups

15 Band Pull Aparts

15 Banded T’s and Low External Rotations (per side)

Accumulate 0:30 in a Hanging L-Sit

10 PVC Passes

10 Wipers

3 Sided Plank (:30 per side)

Weighted Pull-ups (3-3-3-3-3)

15 minutes

Metcon (AMRAP – Rounds)

Every 2 minutes for 24 minutes:

7 Burpee Box Jump Overs (24/20)

7 Hang Power Snatch (95/65)

7 Pull-ups
Score: Successful Rounds Completed. Perfect Score: 12

Scale to something you finish round one in about 1:10. Adjust accordingly if grossly off. Maybe lighter weight, maybe 6 reps.

SQUATS

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

20/16 Calorie Row

15 Banded Squats

15 GHD Hip Extensions

15 Banded Pull Aparts

Accumulate 0:30 in Hanging L-Sit

0:30 Handstand “Stuff”

Barbell Front Rack Mobility Exercises

Front Squat (5@75%, 3@85%, 1+@95%)

15 minutes

Metcon (Time)

Accumulate 10,000/8,000 lbs. worth of Back Squats

*200m Run every time you have to rack the bar.
Choose your weights wisely here. Lighter is usually better depending on your muscular endurance, but here are some examples to help you.

For 10,000 lbs.:

185 lbs for 54 reps

155 lbs for 65 reps

135 lbs for 74 reps

115 lbs for 87 reps

95 lbs for 105 reps

45 lbs for 223 reps

For 8,000 lbs.:

125 lbs for 64 reps

105 lbs for 76 reps

95 lbs for 84 reps

75 lbs for 107 reps

65 lbs for 123 reps

35 lbs for 229 reps

Bench Press

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Bear Crawl —>

5 Double Pushup Inchworms

Bear Crawl <---
10 Scap Pushups

20 Banded Low External Rotations (per side)

Accumulate 1:30 in Front Plank Hold

10 Scorpions

10 GHD Hip Extensions

10 Big Kips

10 American KBS

Bench Press (5@75%, 3@85%, 1+@95%)

15 minutes

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Women’s weight: 53#

Muscle-up sub: 4 Pullups + 4 Dips (make em hard!)

HSPU sub: Straddled Seated Presses

Overhead Squat work + Pulls and Pulls and Pulls

CrossFit ATR, CrossFit ATR North – Barbell Club

Overhead Squat (Build to a Heavy Double)

Then back off in sets the same way you built up. Minimum of 7 sets to get to max, with 6 sets back down.

E.g. 60×2, 70×2, 80×2, 90×2, 100×2, 105×2, 110×2, 105×2, 100×2, 90×2, 80×2, 70×2, 60×2

25 minutes to complete

Clean w/ Pause at knees (Build to a Heavy Single)

Clean w/ Pause at knees
2 second pause above the knees.

15 minutes

Clean Pull (5×5 @ 65%)

5 second descent down EVERY rep. Straps encouraged.

Partner Version of “Andy”

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Walking Lunges —>

Toy Soldiers <---
15 GHD Hip Extensions

20 Air Squats

10 Scorpions

10 Jump Squats

20 Wipers

15 Wall Balls


U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Metcon (Time)

Partner “Andy”

For Time (One Person Works, One Rests, Switch Whenever):

25 Thrusters

50 Box Jumps (24/20)

75 Deadlifts

1.5-Mile Run

75 Deadlifts

50 Box Jumps

25 Thrusters
All barbell movements at 115/75.

Teams will fulfill the rep totals between the two however they see fit. This includes the run. 1.5 miles (2400m). Split up the workload however you see fit between the two of you.

Weighted Pullups

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Run 400m

10 Pvc Passes

10 Scap Pullups

15 Band Pull Aparts

15 Banded T’s and Low External Rotations (per side)

20 Cobras (5/2.5lbs)

Accumulate 0:30 in a Hanging L-Sit

30 Hollow Rocks

10 Big Kips

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

Pyramid Style.

E.g. 20×5, 25×4, 30×3, 35×2, 40×1, 35×2, 30×3, 25×4, 20x MAX Reps

Log your heavy single here.

Weighted Pull-ups (MAX Rep set)

Looking for 8+

Metcon (AMRAP – Reps)

On an 11-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do ghd situps

Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups
Score = sum total of pullups + ghd situps.

All Rx GHD Situps must have both hands touch the floor and both hands touch the pads at the top. Subs will be V-Ups will include knee bent V-Ups and Butterfly Situps.

Recovery

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Ladder drills: (2x each)

1 foot each box

2 feet each box

2 feet each box lateral

Single leg in/out

Carioca

Icky shuffle

River dance

Once competed:

Perfect lunge —>

Reverse inchworm <—
10 scorpions

2x 10/10 palloff presses (slow and controlled)

Mobility

10 Minutes:

Glute and hamstrung smash and stretch

10 Minutes:

Peck and lat smash and stretch

1-Mile Run (Time)

Max Effort 1-Mile Run

Overhead Work

CrossFit ATR, CrossFit ATR North – Barbell Club

Snatch Balance (8×2 @ 80% of Snatch)

Done together, every 2 minutes for 16 minutes

Hang Snatch High Pull (5×5 @ 65%)

Straps encouraged

B/N Jerk From The Split Position (5×5 @ > 50% of Jerk)

Squats then Hang Snatch + DU

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Accumulate 1:00 in Front Plank

0:30 Side Plank (per side)

Accumulate 1:00 in Wall Sit

Perfect Lunge —>

15 Banded Squats

10 Scap Pushups

20 Band Pull Aparts

Front Rack Mobility Exercises

Front Squat (3@70%, 3@80%, 3+@90%)

15 minutes

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP of:

5 Hang Power Snatch (95/65)

25 Double Unders

10 Hang Power Snatch

50 Double Unders

15 Hang Power Snatch

75 Double Unders
For each 25, 50, 75 DU set, these are expected to be done by 1:00, 1:30, 2:00, so if you aren’t experienced enough in DU yet, make sure to scale the number down to rep numbers achievable in those times.