WOD

Partner WOD!

CrossFit ATR North – CrossFit

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Warm-up

20 Calorie Bike

20 Synchro Burpees (practice!)

20 PVC GHD Hip Extensions

20 V-Ups

20 Scap Pullups

20 Wipers

20 Scorpions

20 Banded Squats

10 Synchro T2B (practice!)

10 Pause Front Squats (45/35)

Metcon (Time)

4 Rounds of:

20 Toes-to-bar (synchro)

20 Front Squats (155/105)

20 Burpees (synchro)

40 Calorie Bike (switch every 10 cal)
Partner with someone selecting the same scale as you on toes-to-bar.

Front Squats are from the floor and should be scaled to a means in which you can perform 10-20 consecutively.

Must share the same bike.

Gym Closed

CrossFit ATR – CrossFit

Gym is closed this weekend as many of us will be at the CrossFit West Regionals. All staff and members are invited to come support JP at Regionals this weekend at the Del Mar Fairgrounds. Come on out and watch JP and he competes with some of the top people in the world for a chance to compete at the CrossFit Games!

We will also be upgrading some things at the gym this weekend as well. See you all for Memorial Day Murph!

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Deadlift + Run/Deadlift/HSPU/Pull-ups

CrossFit ATR, CrossFit ATR North – CrossFit

REMINDERS:
-JP is competing at Regionals today and this weekend at the Del Mar Fairgrounds! Stop on by to support, especially with our group outing on Sunday! We’re planning to attend en masse. If nothing else, watch him online!
-Monday, Memorial Day, we will host one class at 10am and have a BBQ after.
-Tonight @ 7pm, we will be moving the weightlifting platforms and accompanying weights over to lay down new flooring in the gym this weekend. For anyone that can help, it would be greatly appreciated. With a good group of people, a 3-hour job of just moving things can turn into just 20 minutes. Thanks everyone!

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Warm-up

400m Run

10 Inchworms

15 PVC GHD Hip Extensions

0:15 PVC GHD Hip Extension Hold

15 Banded Ext. Rotations w/ Press

15 Scap Pull-ups

15 Single Leg KB Deadlifts (light)

15 RKBS (moderate-heavy)

10 Hanging Hip Touches

10 Wipers

10 Scorpions

1:00 Front Plank

Deadlift (Build to a Heavy Double)

15 minutes

Metcon (Time)

200m Run

50 Deadlifts (185/125)

200m Run

50 H.R. Pushups

200m Run

50 Pull-ups

200m Run
Rx+: Weight Vest (20/14)

Scale to a means in which you can complete 20 deadlifts, pushups, and pull-ups in a row.

Week 3

CrossFit ATR – Barbell Club

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Snatch (Various)

4 @ 60%

4 @ 70%

4 @ 80%

1 @ 85%

4 @ 80%

1 @ 85%

4 @ 80%

Clean (Various)

4 @ 60%

4 @ 70%

4 @ 80%

1 @ 85%

4 @ 80%

1 @ 85%

4 @ 80%

Split Jerk (Various)

4 @ 60%

4 @ 70%

2×4 @ 80%

2×2 @ 85%

Snatch Pull (4×4 @ 90%)

At least 3 warmup sets

Front Squat (Various)

4 @ 60%

4 @ 70%

4 @ 80%

1 @ 85%

4 @ 80%

1 @ 85%

4 @ 80%

1 @ 85%

Recovery

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

Banded Lateral Steps

3 Sided Plank (:30 Per)

20 Cobras (2.5)

15 Wipers

10 Palloff Presses

5 (figure 8’s per side using the dots)

Metcon (Time)

4 Rounds:

100m Farmers Walk (70/40)

40 Double Unders

20 Alternating Dball Lateral Slams (30/25)

10 Box Jumps (30/24)

Mobility

1:00 Per:

Pec Stretch

Banded Trap Stretch

Pigeon Stretch

Couch Stretch

PVC Lat Stretch

Bent Over Row, then Squats with Burpees

CrossFit ATR, CrossFit ATR North – CrossFit

(1) All year long coach JP trains insanely hard and spends all his other time coaching. This weekend, let’s pay it back to JP. Come out to support JP at the West Coast Regionals in Del Mar! We will be closed on Saturday and Sunday to give him our full support. We will there all weekend, but would love as many people as possible to show support on Sunday, the last day. We want to help get JP his biggest and best finish possible! Wear your J-Pizza shirt!
(2) Monday, Memorial Day, we will host one class at 10am for the annual Hero WOD of Murph. We will also be hosting a BBQ after Murph so feel free to stay a while and hang! This is usually a good opportunity to meet the other half of the gym (morning vs night).
(3) Let’s remember to pay attention to putting everything away correctly when we are done with it. We will be remodeling and upgrading some equipment in the gym over the next couple of months and will keep you posted on some of the upgrades. Friday night we will be moving equipment and could use any helping hands that are willing so that we can make some of these upgrades this weekend and in time for Murph. If you’re interested in helping, we’ll be moving some things Friday after the 6pm class. Thanks!

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Warm-up

15/12 Calorie Bike (fast af)

5 Double Pushup Burpees

10 Scap Pushups, 10 Scap Pullups

15 Band Pull Aparts

30 Air Squats

10 PVC Passes

15 Banded Ext. Rotations w/ Press

then 3 rounds of

5 pull ups, 10 wall balls, 10 hollow rocks

Bent Over Row (10-10-10-10-10)

Increasing weight throughout

Metcon (Time)

60 Back Squats (165/115)

with 5 Burpees EMOM starting at the beginning of the workout

*no use of racks permitted

*15 min cap

*cannot skip burpees if you decide to rest a minute
Scale to a weight that you can power clean and put on your back easily and also one in which you can squat 20+ in a row. All burpees must be full extension with hands touching overhead. (Coach will “no-rep” you).

Press + Murph Prep Pushing/Running

CrossFit ATR, CrossFit ATR North – CrossFit

(1) All year long coach JP trains insanely hard and spends all his other time coaching. This weekend, let’s pay it back to JP. Come out to support JP at the West Coast Regionals in Del Mar! We will be closed on Saturday and Sunday to give him our full support. We will there all weekend, but would love as many people as possible to show support on Sunday, the last day. We want to help get JP his biggest and best finish possible! Wear your J-Pizza shirt!
(2) Monday, Memorial Day, we will host one class at 10am for the annual Hero WOD of Murph. We will also be hosting a BBQ after Murph so feel free to stay a while and hang! This is usually a good opportunity to meet the other half of the gym (morning vs night).
(3) Let’s remember to pay attention to putting everything away correctly when we are done with it. We will be remodeling and upgrading some equipment in the gym over the next couple of months and will keep you posted on some of the upgrades. Friday night we will be moving equipment and could use any helping hands that are willing so that we can make some of these upgrades this weekend and in time for Murph. If you’re interested in helping, we’ll be moving some things Friday after the 6pm class. Thanks!

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Warm-up

200m Run

Bear Crawl —>

Reverse Bear Crawl <---
15 Banded Low Ext. Rotations / side

15 Pushups

15 GHD Situps

0:30 Hanging Hollow Hold

1:00 Handstand “Stuff”

15 Band Pull Aparts

10 DB Press (light-moderate)

Shoulder Press (Build to a Heavy 5)

15 minutes

Metcon (Time)

400m Run

40 Push Press (115/75)

800m Run

60 GHD Situps

1200m Run

80 Pushups
Scale so you can complete 15 push presses, 20 ghd situps and 25 pushups consecutively. Push Press is from the floor.

* time cap 23 mins

Week 3

CrossFit ATR North – Barbell Club

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Hang Snatch (Various)

3 @ 60%

3 @ 70%

3×3 @ 80%

Hang Clean (Various)

3 @ 60%

3 @ 70%

3×3 @ 80%

Snatch Pull Deadlift (4×4 @ 85%)

At least 3 warmup sets

B/N Power Jerk (Various)

3 @ 60%

2×3 @ 70%

3×3 @ 75%

Snatch Complex plus “Death by Fran!”

CrossFit ATR, CrossFit ATR North – CrossFit

(1) All year long coach JP trains insanely hard and spends all his other time coaching. This weekend, let’s pay it back to JP. Come out to support JP at the West Coast Regionals in Del Mar! We will be closed on Saturday and Sunday to give him our full support. We will there all weekend, but would love as many people as possible to show support on Sunday, the last day. We want to help get JP his biggest and best finish possible! Wear your J-Pizza shirt!
(2) Monday, Memorial Day, we will host one class at 10am for the annual Hero WOD of Murph. We will also be hosting a BBQ after Murph so feel free to stay a while and hang! This is usually a good opportunity to meet the other half of the gym (morning vs night).
(3) Let’s remember to pay attention to putting everything away correctly when we are done with it. We will be remodeling and upgrading some equipment in the gym over the next couple of months and will keep you posted on some of the upgrades. Friday night we will be moving equipment and could use any helping hands that are willing so that we can make some of these upgrades this weekend and in time for Murph. If you’re interested in helping, we’ll be moving some things Friday after the 6pm class. Thanks!!

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Warm-up

10/8 Calorie Bike Sprint

5 Double Pushup Inchworms

10 PVC Passes

15 PVC GHD Hip Extensions

15 Banded Ext. Rotations w/ Press

10 PVC OHS

10 Wipers, 10 Scorpions

10 Scap Pullups, 5 Pullups

DONE TOGETHER:

5 B/N Snatch Press (45/35)

5 Pause OHS (45/35)

5 Hang Snatch (45/35)

5 Snatch (45/35)

Snatch + Hang Snatch (E90secs x 8)

Increasing weight throughout. Must be full snatches!

Death by Fran (AMRAP – Rounds and Reps)

Minute 1: 1 Thruster + 1 Pull-up

Minute 2: 2 Thrusters + 2 Pull-ups

Minute 3: 3 Thrusters + 3 Pull-ups

Continue with this pattern until you cannot complete the prescribed reps in the given minute.

95/65
Score: Last round successfully completed + reps completed in the last [failed] round.

Scale to a means in which you can perform 20 thrusters unbroken and 10+ pull-ups.

Week 3

CrossFit ATR – Barbell Club

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Hang Snatch (Various)

3 @ 60%

3 @ 70%

3×3 @ 80%

Hang Clean (Various)

3 @ 60%

3 @ 70%

3×3 @ 80%

Snatch Pull Deadlift (4×4 @ 85%)

At least 1 warmup set

Back Squat (Various)

4 @ 60%

4 @ 70%

4 @ 80%

1 @ 85%

4 @ 80%

1 @ 85%

4 @ 80%

1 @ 85%

B/N Power Jerk (Various)

3 @ 60%

2×3 @ 70%

3×3 @ 75%

RDL (5×4 @ 85%)

Romanian Deadlifts

Shoulder Press (4×4 @ YOUR PICK)

Rope Climb/GHD Situps/Power Snatch

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

10 PVC Passes

15 PVC GHD Hip Extensions

10 PVC OHS

15 GHD Situps

10 Rope Knees-to-Elbows

DONE TOGETHER:

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

10 Hang Power Snatch (45/35)

Metcon (Time)

5 Rounds of:

3 Rope Climbs (15 ft.)

20 GHD Situps

10 Hang Power Snatches (95/65)

2 Minute Rest
35 minute timecap.

Sub for Rope Climbs: 10 Pullups

*can’t perform 10 HPSn unbroken, consider scaling

3 Part Metcon!

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

12/10 Calorie Bike

5 Inchworms

10 Goblet Squats (light-moderate)

1:00 Ankle Mobility / leg (KB on knee)

15 PVC GHD Hip Extensions

10 PVC shoulder passes

15 PVC OHS

Metcon (Weight)

EMOM x 8

10 Back Squats

*from ground, must keep same weight for all 8 minutes
Your score is the weight, but only if you successfully complete all 10 reps in all 8 minutes. For every rep you fail to complete of the full 80, you will subtract 10 lbs. from your score for every rep missed.

Rest

3 minutes

Metcon (Time)

EMOM x 8

12/10 Calorie Bike
Your score is the fastest minute + the slowest minute

* scale 10/8 cals

Rest

3 minutes

Metcon (AMRAP – Rounds and Reps)

12 minute timecap

1-Mile Run

then AMRAP of:

10 KBS (71/53)

5 Burpees over Bar

Gymnastics

CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

12 Lateral Steps (L&R)

12 Glute Bridges

12 Wipers

:30 Side Plank (L&R)

**These 2 rounds are to be done double banded.

1 Round: (:90 Per)

Pigeon Stretch

Couch Stretch

Pec Stretch

2 Rounds:

20 Cobras (2.5lbs)

10 Scap Pull-ups

10 T2R

Skill Development

Ring Muscle-up

Metcon (Weight)

5 Rounds:

12 Ring Dips

12 Elevated Ring Rows

24 Wtd Sit-ups (AHAP)
This is not for time. Look at as a strength piece. Tracking weighted sit-ups.

Peg Board

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

12 Lateral Steps (L&R)

12 Glute Bridges

12 Wipers

:30 Side Plank (L&R)

**These 2 rounds are to be done double banded.

1 Round: (:90 Per)

Pigeon Stretch

Couch Stretch

Pec Stretch

2 Rounds:

20 Cobras (2.5lbs)

10 Scap Pull-ups

10 Ring Rows

Skill Development

Peg Board intro and skill development

Peg Board

Starting at the bottom you must reach both pegs into the top slots and return to the bottom.

Metcon (Weight)

5 Rounds:

12 Ring Dips

12 Elevated Ring Rows

24 Wtd Sit-ups (AHAP)
This is not for time. look at it as a strength piece. Tracking heaviest set of wtd sit-ups.

Mobility

:90 Per:

PVC Lat Stretch

Foam Roller Pec Stretch

Banded Quad Stretch

Week 2

CrossFit ATR – Barbell Club

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Hang Power Snatch (Various)

3 @ 60%

3 @ 65%

3×3 @ 70%

Hang Power Clean (Various)

3 @ 60%

3 @ 65%

3×3 @ 70%

B/N Power Jerk (Various)

Work on depth of catch and opening mobility

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 65%

3 @ 70%

2 @ 75%

3 @ 70%

Snatch Pull (5×4 @ 85%)

Perform at least 3 warmup sets

Front Squats + Deadlift/T2B/Row

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15 Banded Squats

10 Goblet Squats (moderate)

0:30 Hanging Hollow Hold

15 V-Ups

0:30 PVC Front Rack Stretch / side

15 PVC GHD Hip Extensions

0:30 Front/Side/Side Plank

10 Palloff Presses / side

10 Wipers

10 Scorpions

10 Pause Front Squats (45/35)

Front Squat (3-3-3-3-3)

15 minutes

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

10 Deadlifts (225/155)

20 Toes-to-Bar

400m Row
Scale so you can perform the deadlifts unbroken and the T2B in two subsets or less to start.

Power Clean and Jerk + Run/Pushups/DB Snatch

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 rounds:

10 Burpees

200m Run

10 Pushups

10 PVC GHD Hip Extensions

DONE TOGETHER:

1:00 Barbell Front Rack Work

10 Power Jerks (45/35)

10 Hang Power Cleans (45/35)

10 Hang Power Clean + Power Jerks (45/35)

Power Clean + Power Jerk (1 EMOM x 12)

Increasing weight

Metcon (Time)

3 Rounds of:

800m Run

40/30 Pushups

20 Alt. DB Snatch (60/40)
men: 40 push ups

women: 30 push ups

Week 2

CrossFit ATR North – Barbell Club

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Snatch (Various)

4 @ 60%

4 @ 70%

4×4 @ 80%

Clean (Various)

4 @ 60%

4 @ 70%

4×4 @ 80%

Split Jerk (Various)

3 @ 60%

3 @ 70%

2×3 @ 80%

2×3 @ 85%