WOD

Shoulder Presses, GHD Situps, Assault Bike

CrossFit ATR – CrossFit

Shoulder Press (5-5-4-4-3-3-2-2-1-1)

Metcon (AMRAP – Reps)

6 Rounds of:

1:00 GHD Situps

0:30 Rest

1:00 Assault Bike (Calories)

0:30 Rest

Pat

CrossFit ATR – CrossFit

Pat (Time)

Wearing a 20-lb. vest, 6 rounds for time:

25 pull-ups

50-ft. front-rack lunge, 75 lb.

25 push-ups

50-ft. front-rack lunge, 75 lb.
Time Cap: 25 Minutes

Weight Vest is only to be used if 25 Pullups can be done unbroken! (this was difficult w/o vest)

Lunges are from the floor. 50-ft. lunge will be done in 10 ft. regions marked on the gym floor. You will go back and forth 5 times in this area for the 50-ft.

Pause Front Squats + Station AMRAP

CrossFit ATR – CrossFit

Front Squat (Pause 1RM)

7 seconds in bottom, NO BELTS

Front Squat (3×3 @ 80% of Pause 1RM)

Same pauses each rep- STILL NO BELTS

Metcon (AMRAP – Reps)

4 Rounds of:

1 minute of Box Jumps (24/20)

1 minute of Wall Balls (20/14)

1 minute of Rowing (Calories)

1 minute of Rest
No rebounding box jumps, please.

Week 7- California State Games Buildup

CrossFit ATR – Barbell Club

Snatch (10×2)

Every 2 minutes, together. Building up to 85+% for the last set.

Clean and Jerk (8×2)

Every 3 minutes, together. Building up to 85+% for the last set.

Front Squat (Heavy Single)

then 5×3 @ 85% of Heavy Single

RDL (1×5 @ 95% Clean)

Romanian Deadlifts
Don’t dive into this weight, build up to it.

Dirty Thirty

CrossFit ATR – CrossFit

Dirty Thirty (Time)

30 Box jumps (24/20)

30 Jumping pull-ups

30 Kettlebell Swings (35/26)

30 Steps walking lunge

30 Knees to Elbows

30 Push Press (45/35)

30 Back extension

30 Wallballs (20/14)

30 Burpees

30 Double Unders

The Bear Complex!

CrossFit ATR – CrossFit

Bear Complex (7-7-7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Bar can only touch-n-go tap the floor between reps. Any re-gripping or dropping of the bar ends the set. If you don’t think this is enough to fill up an hour, you’ve never done this. Come in.

Flight Simulator

CrossFit ATR – CrossFit

Flight Simulator (Time)

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

45 unbroken double unders

40 unbroken double unders

35 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

You must stop between sets. Time cutoff is 25 minutes.
Scales @

1-2-3-4-5-6-7-8-9-10…

2-4-6-8-10-12-14-16-18-20…

3-6-9-12-15-18-21-24-27-30…

Week 6- CSG Buildup

CrossFit ATR – Barbell Club

Back Squat (Build to Heavy Single)

then 3×5 @ 80% of Heavy Single

Hang Snatch (5×2 @ 75%)

Snatch Pull (5×3 @ 75%)

Bulgarian Split Squat (1 min AMRAP/leg)

Single Leg Squat w/rear foot elevated on bench, box, or similar.

Double Strength, but for time?

CrossFit ATR – CrossFit

Metcon (Time)

15-12-9 reps for time of:

Deadlift (2xBW/1.5xBW)

Shoulder Press (0.75xBW/0.60xBW)
Must be able to perform at least 5 in a row at the prescribed weights. If you cannot perform that, scale to about 75-80% of 1RM for each lift.

Deadlift (For Data Purposes)

Log in your biggest unbroken set.

Shoulder Press (For Data Purposes)

Log in your biggest unbroken set.

JBo on Tanktop Tuesday

CrossFit ATR – CrossFit

JBo (AMRAP – Rounds)

28-Minute AMRAP of:

9 Overhead Squats, 115#

1 Legless Rope Climb, 15″

12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012
To learn more about JBo click here
Women’s weight: 75#

Scale for 1 Legless Rope Climb: 9 Ring Pullups

2017 Regional Event 6

CrossFit ATR – CrossFit

Atlas Stone to Shoulder (Build to Heaviest)

Be sure to bring long sleeves!

Metcon (Time)

30 Cal Bike

20 Burpee Box Jump Overs (30/24)

10 D-Ball Over Shoulders (heaviest possible)
Note weight in comments

Mock Meet!

CrossFit ATR – Barbell Club

Today’s class will be scheduled like a competition. Whether you’re competing at Cal State Games, you’re interested in competing in the future, or you just want to understand how a meet proceeds, come on down! Please be on time. If you’re too late, you won’t be allowed to participate in the competition. All athletes must fill out an athlete card with me when they come in. If your card is not completed by 9:45 am, you may not be able to compete.

Snatch (1RM)

Clean and Jerk (1RM)

Olympic Lifting Total (Total Weight)

Note that this was as mock meet in the comments.

Wall Ball Partner Chipper!

CrossFit ATR – CrossFit

Metcon (Time)

20 Partner Wall Balls (20/14)

40 Pullups

20 Partner Wall Balls

40 Power Cleans (135/95)

20 Partner Wall Balls

40 Cal Row

20 Partner Wall Balls

40 Burpees over Bar

20 Partner Wall Balls

40 Thrusters (135/95)

1200m Run (swap ever 200m)
All movements are divided between the two of you, one working at a time, except Partner Wall Balls. Your team can decide how to split the workload however you’d like.

GHD and OHL

CrossFit ATR – CrossFit

Bulgarian Split Squat (Build to your Heaviest 10-rep)

Single Leg Squat w/rear foot elevated on bench, box, or similar.
Use KBs or DBs in each hand.

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP of:

20 GHD Sit-ups

10 Left-arm Overhead Walking Lunges (50/35)

10 Right-arm Overhead Walking Lunges (50/35)

Week 5- Build to Openers!

CrossFit ATR – Barbell Club

Snatch (Build to 92+% OR Opener)

Done every 2 minutes, together. NO 1RMs!

Clean and Jerk (Build to 90+% OR Opener)

Done every 3 minutes, together. NO 1RMs!

Skin the Cats and Holds

CrossFit ATR – CrossFit

Skin the Cat (5×1-3)

Dead Hang from rings, rotate entire body around while still hanging on to the rings

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

15 Cal Assault Bike

0:30 Front Plank

15 Cal Row

0:30 Handstand Hold

15 Cal Ski Erg

0:30 Wall Sit
Because of the limitation of 1 Ski Erg, you can do your rounds in any order. Each 0:30 Hold counts as 1 rep.

Pull, Pull, Pull

CrossFit ATR – CrossFit

Weighted Pull-ups (5×3 @ Your Pick)

Pick the heaviest weight you can to complete a 5×3.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

10 Pullups

15 Target Burpees (6″)

20 Double Unders

Tanktop Tuesday

CrossFit ATR – CrossFit

Shoulder Press (5-5-3-3-2-2-1-1)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

10 HSPU

5 Power Cleans (185/125)

100m Run