WOD

Clean + Russian KBS/GHD Sit-ups/Bike

CrossFit ATR – CrossFit

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Warm-up

1 Round of:

10 Scap Pull-ups

10 GHD Hip Extensions

5 PVC Passes

2 Rounds of:

10 High Five Squats

10 GHD Sit-ups

10 Banded Overhead Squats (bands with handles)

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Power Clean

1 Rep Every 1:15 x 9

Building up in weight throughout

Advanced: 2 ‘touch and go’ Power Clean x 9

Metcon

Metcon (Time)

5 Rounds of:

10 Russian KBS (Rx: 62/44, Rx+: 80/53))

15 GHD Sit-ups

20/16 Calorie Bike
19 minute timecap

Sub GHD Sit-ups for Weighted Sit-ups (30/15)

Mobility

Metcon (No Measure)

2 Rounds of:

2 min Couch Stretch / side

1 min Seated Glute Stretch (Playboy) / side

1 min Wishbone Stretch (against wall)

Deficits

CrossFit ATR – Barbell Club

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Tall Snatch (Build to ~30-40%)

10 minutes

Deficit Snatch (Build to 85%)

15 minutes

Deficit Clean (Build to 85%)

15 minutes

Behind The Neck Jerk (Build to Heavy Single)

18 minutes

Week 5 – Recovery Day

CrossFit ATR – CrossFit

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Warm-up

8 min TIMECAP:

1 minute Hollow Hold

10 High Five Squats

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

20 Air Squats

Empty Barbell:

5 Good Mornings

10 Front Squats

10 Shoulder Press

Strength

Back Squat (2×5 @ 80% of Monday’s weight)

8 minutes

Weighted Pull-ups (5×3 @ Your Pick)

If you cannot perform unassisted pull-ups, perform 5×5 Pull-up Negatives with a 5-count down.

12 minutes

Shoulder Press (3×5 @ Your Pick)

12 minutes

Metcon

Wall Ball Fran (Time)

21-15-9

Wall Balls (20/14)

Pullups

Mobility

Metcon (No Measure)

2 Rounds of:

1 min Pigeon Stretch / side

2 min Foam Roll Quads

1 min Pec Stretch on Foam Roller (5s each hand)

Pineapple Express

CrossFit ATR – CrossFit

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Warm-up

10/8 Calorie Bike

0:30 Hollow Hold

10 Wipers

10 Scorpions

15 GHD Hip Extensions

15 GHD Sit-ups

20 Banded Face Pulls

100m OH Plate Carry (25/15lbs)

Metcon

Metcon (3 Rounds for time)

“Pineapple Express” Part #A (On the 0:00):

For Time (12 Minute Cap):

60/40 Calorie Assault Bike

50 Push Presses (95/65lbs)

“Pineapple Express” Part #B (On the 15:00):

For Time (12 Minute Cap):

35 GHD Sit-ups

20 Calorie Row

25 GHD Sit-ups

20 Calorie Row

15 GHD Sit-ups

20 Calorie Row

“Pineapple Express” Part #C (On the 35:00):

400m Run

21 Lateral Bar Burpees

400m Run

15 Lateral Bar Burpees

400m Run

9 Lateral Bar Burpees

Strength Season Week 5

CrossFit ATR – CrossFit

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Warm-up

6 minutes timecap:

5 Double Push-up Inchworms

15 Air Squats

10 High Five Squats

15 GHD Hip Extensions

REMAINDER OF TIME: ‘KB on Knee’ Ankle Mobility

Strength

Back Squat (5 x 5 @ 90% of 5RM)

5RM as established last week.

20 minutes

Bench Press (5 x 5 @ 90% of 5RM)

5RM as established last week

18 minutes

Accessory Work

Metcon (Weight)

50 DB Step ups (20/18)

2 minute Rest

50 DB Step ups (20/18)

Metcon (AMRAP – Rounds)

EMOM x 6

12/10 Calorie Row (Rx+: 16/12)
Score: Rounds successfully completed

Row/Gymnastics + Run/Bike/T2B

CrossFit ATR – CrossFit

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Warm-up

Metcon (No Measure)

5 Rounds:

1 Minute Light

1 Minute Moderate

1 Minute Moderate/Fast

Metcon

Metcon (No Measure)

5 Rounds of:

300m Row

50% Unbroken Ring Muscle-ups
12 minute timecap

Sub Strict Pull-ups for RMU, same rules. If you cannot perform strict pull-ups without assistance, then do 10 hard banded strict pull-ups

Rest

3 minutes after timecap

Metcon (No Measure)

5 x 5-Minute Rounds:

400m Run

10/8 Calorie Assault Bike

15 Toes-to-bar

Wark Werk Wirk Work Wurk

CrossFit ATR – Barbell Club

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Snatch Balance (Build up to 100% of Snatch)

16 minutes

Deficit Snatch (Build up to 75-80%)

From 25kg plates

12 minutes

Hang Clean (Below Knee) (Build to a Heavy Single)

16 minutes

Behind The Neck Jerk (Build to a Heavy Single)

16 minutes

EMOM Time!

CrossFit ATR – CrossFit

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Warm-up

200m Run

5 Burpee Tuck Jumps

10 High Five Squats

15 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

10 PVC Passes

10 PVC Overhead Squats

2 minutes Foam Roll T-Spine (1-minute w/ bar overhead)

1 minute Hanging Hollow Hold

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Power Snatch

3 ‘Touch-and-go’ every 1:30 x 8 sets

Increase weight throughout (small jumps!)

Metcon

Metcon (AMRAP – Rounds and Reps)

Alternating EMOM

Even minutes: 5 Power Snatch (95/65)

Odd minutes: 5 Calorie Bike

*Add one rep every 4 minutes until you cannot complete the set unbroken
Score: Last successfully completed minute + reps in the failed minute

Finisher

Metcon (AMRAP – Reps)

Play the fish game on the Rower. Score your points as reps. Play as many rounds as you’d like.

Week 4 – Intensity Day

CrossFit ATR – CrossFit

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Warm-up

5 Triple Push-up Inchworms

10 GHD Hip Extensions

15 Air Squats

20 Banded Face Pulls

2 minutes ‘KB on Knee’ Ankle Mob

10 High Five Squats

Strength

Back Squat (Build to Heavy Single)

18 minutes

Back Squat (Build to 5RM)

7 minutes

Bench Press (Build to Heavy Single)

15 minutes

Bench Press (Build to 5RM)

5 minutes

Rowing + Box Jumps + Power Cleans + Air Squats

CrossFit ATR – CrossFit

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Warm-up

50 ft. Banded Monster Walk

50 ft. Banded Backwards Monster Walk

50 ft. Banded Lateral Steps / side

15 GHD Hip Extensions

50 ft. Toy Soldiers

50 ft. Walking Toe Touches

1-minute Couch Stretch / side

1-minute Foam Roll T-Spine

Metcon

Metcon (Time)

2k Row

… Directly into:

5 Rounds:

3 Power Cleans (155/105)

6 Box Jumps (24/20)

18 Air Squats

Thigh Thirsty Thursday

CrossFit ATR – Barbell Club

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Snatch Grip Press (Build to a Heavy Single)

Behind Neck
Don’t take this to a 1RM. Make small jumps, be honest with the level of difficulty and use this more as a warm-up.

8 minutes

High Hang Snatch + Mid-Thigh Snatch (Build to Heavy Single)

18 minutes

The Darplex (Build to a Heavy Single)

PC+PJ+FS+HC+J
18 minutes

Push Press + Power Jerk + Split Jerk (Build to Heavy Single)

15 minutes

Strength Week 4 – “Recovery Day”

CrossFit ATR – CrossFit

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Warm-up

8 min TIMECAP:

1 minute Wall Sit

10 High Five Squats

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

20 Air Squats

Empty Barbell:

5 Good Mornings

10 Front Squats

10 Shoulder Press

Strength

Back Squat (2×5 @ 80% of Monday’s weight)

8 minutes

Weighted Pull-ups (5×3 @ Your Pick)

If you’ve done this before, try to go heavier than last time.

If you cannot perform unassisted pull-ups, perform 5×5 Pull-up Negatives with a 5-count down.

12 minutes

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
15 minute timecap

Please scale each exercise to a means in which you can perform at least 15 HSPU, 10 Ring Dips, and 20 Push-ups. Using this gauge should provide you with the right intensity.

Subs for HSPU: DB Z-Presses or Seated Banded Presses.

Subs for Ring Dips: Bar Dips or Banded Bar Dips

Subs for Push-ups: Elevated Push-ups

Stretching

Metcon (No Measure)

2 minutes Lying Wishbone Stretch (middle split against wall)

2 minutes Couch Stretch / side

1 minute Pigeon Stretch / side

Gwen

CrossFit ATR – CrossFit

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Warm-up

15 Banded Ext. Rotations w/ Press

0:30 Hanging Hollow Hold

25 Banded Face Pulls

15 GHD Hip Extensions

2 minutes Handstand Progressions

10 Wipers

10 Scorpions

Weightlifting

Clean and Jerk (3 every 1:30 x 7 sets)

All sets must be touch and go, building up in weight throughout

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Mobility

Metcon (No Measure)

2 Rounds of:

2 minutes Foam Roll T-Spine

1 minute Lacrosse Ball Front Delts / side

1 minute Foam Roll Lats / side

Veterans Day {Strength Season Week 4}

CrossFit ATR – CrossFit

Normal schedule today.

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Warm-up

6 minutes timecap:

5 Double Push-up Inchworms

15 Air Squats

10 High Five Squats

15 GHD Hip Extensions

REMAINDER OF TIME: ‘KB on Knee’ Ankle Mobility

Strength

Back Squat (5 x 5 @ 90% of 5RM)

5RM as established last week.

20 minutes

Bench Press (5 x 5 @ 90% of 5RM)

5RM as established last week

18 minutes

Metcon

Metcon (Calories)

Reverse Tabata (0:10/0:20 x 8 sets) of:

Calorie Bike

Accessory Work

Metcon (No Measure)

Tabata GHD Supine Holds (8 sets)

DB Lunges (2×10/leg)

To be done in up/down fashion on one side then the other.

Log in TOTAL weight, note in comments weight PER hand

Conditioning + Skill Work

CrossFit ATR – CrossFit

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Warm-Up

50 ft. Bear Crawl

5 Double Push-up Burpees

5 Inchworms

15 GHD Hip Extensions

10 Single-Arm RKBS / side

10 Banded Low Ext. Rotations / side

15 Banded Face Pulls

10 Banded Ext. Rotations w/ Press

1-minute Handstand Progressions

Metcon

Metcon (Weight)

5x 4-minute Rounds of:

500/400m Row

5 Strict Handstand Push-ups

5 Power Cleans

–Building across the five rounds on the power clean to a 5-rep heavy–
Log in your heaviest round’s power clean

Metcon (No Measure)

4 Rounds (12 Total Minutes) of:

* Minutes 1+2 – Recovery Paced Bike

* Minute 3 – Handstand or Handstand Walk Practice

Who’s down for Double Barrel in February?

CrossFit ATR – Barbell Club

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#YallCardioersCanFrickTheHeckOff (Build to a Heavy Single)

Pause Snatch (1-inch from floor) + 0:02 Eccentric Load, 0:01 Pause, Hang Snatch
15 minutes

B/N Sotts Press (Build to a Heavy Single)

behind the neck!
10 minutes

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

Clean w/ Pause at knees
15 minutes

Snatch Shrug

Build up to a heavy 10-rep shrug (straps needed)

Take at least 4 sets.

20.5

CrossFit ATR – CrossFit

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Warm-up

5 Double Push-up Inchworms

10 Calorie Row

15 GHD Hip Extensions

20 Banded Face Pulls

15 Air Squats

10 Scap Pull-ups

5 PVC Passes

10 Wall Balls

5 Strict Pull-ups

5 Dips OR 10 Push-ups

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Week 3 – Intensity Day

CrossFit ATR – CrossFit

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Warm-up

5 Triple Push-up Inchworms

10 GHD Hip Extensions

15 Air Squats

20 Banded Face Pulls

2 minutes ‘KB on Knee’ Ankle Mob

10 High Five Squats

Strength

Back Squat (Build to Heavy Single)

18 minutes

Back Squat (Build to 5RM)

7 minutes

Bench Press (Build to Heavy Single)

15 minutes

Bench Press (Build to 5RM)

5 minutes