WOD

Hang Clean EMOM + Rope Climb/Box Jumps/Burden Run

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

200m Run

250m Row

5 Double Pushup Inchworms

Walking Lunge —>

Walking Toe Touches <---
10 Rope Knees-to-Elbows

15 GHD Hip Extensions

5 Box Jumps (HIGH!)

10 High Hang Power Cleans (45/35)

Guided Front Rack Mobility Work

Hang Clean (3 EMOM x 8)

Warmup to a weight that you can high hang cycle for 3 and plan to use that same weight for the entire duration. You may need to visit the low hang on later rounds, but it should start with high hangs. Speed of reps is a higher priority than the weight

Metcon (AMRAP – Rounds and Reps)

Partner WOD (Teams of 2)

18 min AMRAP of:

Partner A runs 400m with a 60/40 Sandbag while Partner B performs:

3 Rope Climbs (15 ft.)

9 Box Jumps (30/24)

21 Pushups

When Partner A comes back, they will pick up where Partner B left off. Keep track of total completed rounds and communicate!

Ring Rows, GHDs, and Sleds!

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

10/8 Calorie Bike Sprint

Walking Lunges —>

Walking Toe Touches <---
5 Inchworms

15 V-Ups

30 Hollow Rocks

15 Scap Pushups

15 Scap Ring Rows

15 Palloff Presses/side

50m Sled Push

Skill Development

Kipping Pullups, Butterfly Kipping Pullups, Bar Muscleups (gliding kip)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

15 Ring Rows (feet at ring height)

20 GHD Situps

50m Sled Push (255/175)
Sled weights: Men=4×45 lbs, Women= 4×25 lbs.

Due to Ring/GHD/Sled availability, the order of these exercises doesn’t matter. For scoring purposes, the 50m Sled Push counts at 5 reps, 1 for each 10m increment. The sled push should be an absolute unbroken sprint.

Make sure every ring row concludes with wrists touching your ribs. ROM is most important in this exercise.

OHS muscle endurance + G2OH

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

400m Run

5 Double Pushup Inchworms

10 Banded External Rotations w/ Press

15 GHD Hip Extensions

15 Banded Squats

10 PVC Passes

10 PVC OHS

1:00 Handstand “Stuff”

5 Emtpy Barbell Behind Neck Snatch Grip Presses

10 Empty Barbell OHS

5 Empty Bar Good Mornings (SLOW)

Take the time to setup your space for both metcons (weights, box, rower) before we begin the 50 OHS, so you don’t use your rest time as setup time.

Metcon (Time)

50 Overhead Squats (95/65) for Time
5 minute timecap

Rest

5 minutes from when timecap hits

Metcon (AMRAP – Rounds)

EMOM x 8

5 Ground-to-Overhead (135/95 C+J Rx, 135/95 Snatch Rx+)

3 Burpee Box Jumps (24/20)

Cash-Out (starting at minute 9, ending at minute 11): 500m Row (to be done in less than 2 minutes).
Rounds Successfully completed, including the Row as a 9th Round. Perfect Score: 9.

Week 6

CrossFit ATR, CrossFit ATR North – Barbell Club

Snatch (6×2 @ 80%)

20 minutes

Clean and Jerk (5×2 @ 80%)

20 minutes

RDL (1×5 @ 80% of Clean and Jerk)

Romanian Deadlifts
Take at least 3 sets to warm up to this weight.

Glute-Ham Raises (6×5)

1 minute rests between sets

Thrusters + Burpees

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

500m Row

5 Double Pushup Inchworms

10 Scap Pushups

15 Banded Squats

15 Banded Low External Rotations/side

0:30 of Hanging Hollow Body Hold

1:00 of Handstand “Stuff”

30 Hollow Rocks

30 GHD Situps

30 V-Ups

1:00 of Ring Support

20 Partner Wall Balls (20/14 to 10/9 ft.)

Metcon (Time)

100 Thrusters (95/65)

but EMOM is “Death by Burpees”

1st minute = 1 Burpee, max Thrusters

2nd minute = 2 Burpees, max Thrusters

3rd minute = 3 Burpees, max Thrusters

and so on, until 100 Thrusters is complete.
15 minute timecap.

Open WOD 14.3

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

500m Row

10 Inchworms

15 GHD Hip Extensions

400m Row

20 Wipers

20 Hollow Rocks

300m Row

20 Scorpions

20 Situps

200m Row

20 WB Russian Twists

20 Palloff Presses/side

100m Row

20 Band Pull Aparts

20 Box Jumps

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Week 5

CrossFit ATR, CrossFit ATR North – Barbell Club

Snatch Deadlift + Snatch Pull + Snatch (Build to a Heavy Double)

16 minutes. Stay over the bar on the Snatch Deadlift finish.

Clean Pull + Power Clean (Build to a Heavy Single)

15 minutes

B/N Jerk From The Split Position (3×5 < 50% of Jerk)

Split Jerk (Build to a Heavy Double)

Accessory Day

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Run 400

Perfect Lunge –>

Inchworm <--
10 Scorpions

10 Wipers

3 Sided Plank (:30/ side)

15 Banded T, Y Ext (low)

10 PVC Passes

10 Minutes of Guided Mobility (Coaches choice depending on the need of the class)

Single Arm Dumbbell Rows (4 Sets: 10 Reps per arm)

4 Rounds (increasing in weight):

10 DB Rows (per arm)

10 Single Arm Presses (per arm)

10 Lateral Ball Tosses

Metcon (Time)

3 Rounds:

400m Run

25 GHD Situps

25 Hand Release Pushups

Wall Balls + Double Unders + Muscle-Ups

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

10/8 Calorie Bike Sprint

5 Double Pushup Inchworms

10 Scap Pushups

10 Scap Pullups

10 Toes-Through-Rings

15 Banded Squats

15 Banded Low External Rotations/side

30 DU or 1:00 of Practice (together)

0:30 Hanging L-Sit (together)

10 PVC Passes

10 Reverse Grip PVC Passes

1:00 of Handstand “Stuff”

10 Big Ass Kips

20 Partner Wall Balls

Muscle Endurance

Wall Balls (10/9 ft.) (10 EMOM x 10)

Aim for heaviest Wall Balls possible. Must make all 10 rounds of 10.

Metcon (Time)

90 Double Unders

9 Ring Muscle-Ups

60 Double Unders

6 Ring Muscle-Ups

30 Double Unders

3 Ring Muscle-Ups
7 minute timecap, 8 minutes if doing strict pullups+dips

Scale the amount of Double Unders so that you can complete the 90/60/30 in 2:00/1:30/1:00.

Scale Ring MU so that it doesn’t have to be broken in more than 2 subsets. 5/4 or 6/3 is the goal or better. If you cannot achieve this, perform a max set of Muscle-Ups followed by 9/6/3 Strict Pullups.

If you do not have RMU capacity yet, your scale will be 15/10/5 Strict Pullups + Strict Dips.

Power Cleans + Power Clean/Bike

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

250m Row

5 Inchworms

Walking Lunge —>

Walking Toe Touches <---
15 GHD Hip Extensions

10 Burpees

10 Wipers

10 Scorpions

10 Wipers

20 Palloff Presses/side

0:30 Hanging L-Sit

1:00 Hollow Body Hold

1:00/side PVC Front Rack Stretch

Power Clean (2 EMOM x 10)

Build up in weight. Must be touch-n-go.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Power Cleans (135/95)

Calorie Assault Bike
Scale Power Clean weight to a weight you can start the workout with 2 sets of 5 touch-n-go reps or better.

Time to start parlaying strength into muscular endurance..

CrossFit ATR, CrossFit ATR North – CrossFit

This will be especially useful for those looking to partake in this year’s CrossFit Open!

Warm-up

15/12 Calorie Bike

10 Banded Ts, Ys, Ext. Rotations w/ Press

10 PVC Passes

PVC OH Walking Lunge —>

PVC OH Duck Walk <---
10 PVC OHS

10 PVC Snatch Balance

5 Empty Barbell B/N Snatch Grip Presses

5 Empty Barbell OHS

Muscle Endurance

Overhead Squat (10 EMOM x 5)

From the floor. Choose a weight that you can complete all 5 rounds, but with a challenge. Starting at the standard 95/65 would be a good point. We will be trying to improve on this week to week. Next week, we will be performing 50 reps for time so use this performance to judge how you tackle it next week.

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Week 5 – MOCK MEET

CrossFit ATR, CrossFit ATR North – Barbell Club

Please arrive early to weigh in and be prepared with your openers.
If you can help with plate loading and/or judging for the other gender, it would be greatly appreciated. If you’re competing, please try to make this. If you’re interested in competing in the future, definitely come today to get a feel for what it will be like.

Olympic Lifting Total (Total Weight)

Please indicate “MOCK MEET” in the comments section.

Snatch (Your Heaviest Today)

Clean and Jerk (Your Heaviest Today)

Every 90 seconds for 10 Rounds…

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

200m Run

5 Double Pushup Inchworms

200m Run

10 Rope K2E

2:00 of T-Spine Foam Rolling

200m Row

10 Box Jumps

200m Row

10 Banded Ts, Ys, and Low Ext. Rotations/side

15 Palloff Presses/side

20 GHD Hip Extensions

10 Wipers

10 Scorpions

20 Hollow Rocks

0:30 Hanging Hollow Body Hold (chinup grip)

Heavy Waiter’s Walk —> and <---
8 DB Push Presses

1:00 Couch Stretch/side

Metcon (AMRAP – Rounds)

Every 90 seconds for 10 Rounds:

1 Rope Climb (15 ft.)

4 Box Jumps (24/20 Rx, 30/24 Rx+)

8 Push Presses (40/30 Rx, 50/35 Rx+)

12 Calorie Row
Score: Rounds successfully completed. No resting rounds. Once you fail to complete a round, you are done. You should aim for AT LEAST 7 rounds.

Scale for rope climb is 3 hitches OR 10 Rope K2E.

8 push presses should be done consecutively every round, so let your weight reflect that.

12 Calories will need the MINIMUM output of 1100/850 cal/hr for desired intensity. If this is a difficult intensity to keep, scale the number of calories down.

Deadlift + Power Clean/Lunge/Burpee

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

400m Row

5 Inchworms

15 GHD Hip Extensions

Walking Lunges —>

Walking Toe Touches <---
20 Band Pull Aparts

0:30 Hollow Hold

15 RKBS

10 KB Single Leg Deadlifts

5 Empty Bar Good Mornings

Deadlift (Build to a 1RM)

20 minutes

Metcon (Time)

10 Rounds of:

6 Power Cleans (135/95)

12 Front Rack Lunges

6 Burpees over Bar
22 minute timecap

Week 4

CrossFit ATR, CrossFit ATR North – Barbell Club

All exercises today have a 2-strike policy. After 2 fails, you are done. Do not create a habit of failure by failing over and over again.

#howmanypauses (Build to a Heavy Single)

Snatch 1st Pull, Pause, 1st Pull, Pause, Snatch

Clean Pull (4×4 @ 80-85%)

16 minutes

B/N Jerk From The Split Position (2×5 < 50% of Jerk)

Split Jerk (Build to a Heavy Single)

Recovery

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Perfect Lunge

Walking Toe Touches

10 PVC Passes

PVC OHL

10 PVC OHS

20 Wipers

3 Sided Plank (:30 Per side)

20 Cobras (5/2.5lbs)

Empty Barbell drilling Snatch Pull + Full Snatch

Snatch Pull + Full Snatch (EMOM x 12 )

1 Snatch Pull + 1 Full Snatch
Work on efficiency and speed.

Metcon (Time)

21-15-9:

Toes 2 Bar

Assault Bike Calories

*Every time you break on the T2B complete a 200m Run before continuing.
10 Minute Cap

Mobility

Shoulder and Quad Mobility

Double Strength with Front Squats and Pullups

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

200m Row

15 GHD Hip Extensions

200m Row

15 Banded Squats

10 Scap Pullups

20 Band Pull Aparts

30 Hollow Rocks

10 KBx2 Front Squats

10 Empty Barbell Good Mornings

10 Empty Barbell Front Squats (together, simon says style)

Front Squat (Build to a 1RM)

20 minutes

Front Squat (Build to a 1RM)

20 minutes

Weighted Pull-ups (Build to a 1RM)

15 minutes

Finisher

Choose one or both, depending on what you have access to.

1000m Ski Erg (Time)

1000m Row (Time)

Max Effort 1000m Row

1RM Week! Starting with Bench

CrossFit ATR, CrossFit ATR North – CrossFit

New year, new 1RMs!

Warm-up

Bear Crawl —>

Reverse Bear Crawl <---
5 Double Pushup Inchworms

15 Banded Ts, Ys, Low External Rotations/side

15 GHD Hip Extensions

15 GHD Situps

0:30 L-Sit (from dip position)

5:00 of HSPU progressions

Bench Press (Build to a 1RM)

20 minutes

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

15 HSPU

200m Run

15 Ring Dips

200m Run

15 Pushups

200m Run
For scoring purposes, each run will count as 1 rep.

Scale the exercise so, from the start, it can be done for 15 unbroken.

HSPU –> 1 AbMat HSPU –> 1 AbMat on top of 25# HSPU –> DB Seated Straddle Shoulder Presses

Ring Dips –> Bar Dips –> Small Band Bar Dips –> Pushups

Pushups –> Incline Pushups (bar on low lying rack)