WOD

Harley Quinn

CrossFit ATR – CrossFit

Back Rack Lunge (1/leg every 1:30 x 7)

Building up in weight


Inspiration for the Harley Quinn workout.

Harley Quinn (Time)

5 Rounds of:

14 Lunges (135/95)

10 GHD Hip Extensions

10 T2B

*Thoughts: Let’s face it. Harley likes to use her ASSets (lunges, hip extensions) to her advantage and her strength lies in gymnastics (t2b). Her trademark pose with the bat on her back will be replaced by a barbell here and every lunge will be dedicated to The Joker.

Week 2- Day 1

CrossFit ATR – Barbell Club

Preparing for the Fortius Halloween Meet on 10/22-23

High Hang Snatch + OHS (Build to Heavy Single)

15 minutes

Clean and Jerk (Build to a Heavy Single)

15 minutes. Aim for somewhere between 80-90%. Form must be absolutely perfect. Aim for the lighter side on this. Save the strength for squats.

Back Squat (4×8 @ 70%)

Squatting in this cycle starts very volume-heavy so this is where some of you have to make a choice in terms of squatting only in CrossFit OR only squatting in Oly. If you did yesterday’s metcon, you might want to hold this off until Tuesday. Here’s what the progression looks like so you can plan ahead. This will be every Sunday. It has had a ton of success in the past.

Week 1- 4×8 @ 70%

Week 2- 5×8 @ 75%

Week 3- 5×5 @ 80%

Week 4- 5×5 @ 85%

Week 5- 3×3 @ 90%

Week 6- DELOAD, 1 rep @ 80%

Week 7- 3×2 @ 95%

Week 8- 1RM

Power Cleans + Front Squats

CrossFit ATR – CrossFit

Metcon (Time)

10 Rounds of:

5 Power Cleans (BW/0.8xBW)

5 Front Squats (BW/0.8xBW)

Pull, Push, Snatch

CrossFit ATR – CrossFit

Weighted Pull-ups (Build to 1RM)

10 minutes

Shoulder Press (3-3-3-3-3)

12 minutes

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP of:

21 Pullups

15 HSPU

9 DB Snatch (70/40)

Core

CrossFit ATR – CrossFit

Shoulder, Hips and Core Stability (No Measure)

Mobility

1-Mile Run (Time)

Max Effort 1-Mile Run

Complex Week!

CrossFit ATR – Barbell Club

This week serves as our “off” week where we will retest some of our older complexes. Next week 8/20 will start our weightlifting cycle for the Fortius Halloween Meet 2017, October 21-22. If you’re interested in competing, see me before starting the cycle to let me know and if you have any questions.

#snatchmeoutside (Build to Heaviest)

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

#letshangoutandjerkit (Build to Heaviest)

High Hang Clean + Hang Clean + Jerk

1 Push Press + 1 Split Jerk (Build to Heaviest)

Leg Day

CrossFit ATR – CrossFit

Weighted Step-ups (Build to a Heavy Triple/leg)

12 minutes. Use a box height that puts you right at parallel, no more or less. Use plates to make it as exact as possible. Start on weaker leg!

Metcon (Calories)

20 Down To 1 Cals Assault Bike

40 Down To 2 Walking Lunges
20/40, 19/38, 18/36, 17/34,…. 1/2

*30 minute timecap

Score: Total Calories completed (if completed before 30 minutes, write your time in the comments)

Tiebreaker: Number of Lunges in your last round (note in comments)

Ring Dips + Farmer’s Walks

CrossFit ATR – CrossFit

Metcon (Time)

100m Farmers Carry (70/44)

25 Ring dips

100m Farmers Carry (70/44)

20 Ring dips

100m Farmers Carry (70/44)

15 Ring dips

100m Farmers Carry (70/44)

10 Ring dips

100m Farmers Carry (70/44)

5 Ring dips

Floor Press (5-5-5-5-5)

OHS, Run, GHD Situps

CrossFit ATR – CrossFit

Overhead Squat (Build to a Heavy Double)

12 minutes

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

400m Run

20 GHD sit-ups

10 OHS (95/65)
For scoring purposes, the 400m Run will count as 2 reps, one for each lap (200m).

Complex Week!

CrossFit ATR – Barbell Club

This week serves as our “off” week where we will retest some of our older complexes. Next week 8/20 will start our weightlifting cycle for the Fortius Halloween Meet 2017, October 21-22. If you’re interested in competing, see me before starting the cycle to let me know and if you have any questions.

#theromaleosmademedoit (Build to Heaviest)

Snatch Pull + 2 Below Knee Snatches

#PBandJerk (Build to Heaviest)

Clean + Front Squat + Power Jerk

1.5 Front Squat (Build to a 3RM)

Squat down, come halfway up (above parallel), go back into the hole, then stand up, fully. That’s one. Do three.

2017 Regional Event 1

CrossFit ATR – CrossFit

Metcon (Time)

1,200-m run

Then, 12 rounds of:

4 HSPU

8 C2B pull-ups

12 Squats
Rx+: with a 20/14# weight vest AND Strict HSPU

Hey, are you into #buttstuff?

CrossFit ATR – CrossFit

Front Rack Lunge (1/Leg EMOM x10)

Increasing Weight

Metcon (Time)

25 Burpees

50 Barbell Lunges @ BW/0.8xBW

25 Burpees


Build to Openers

CrossFit ATR – Barbell Club

Snatch (Build to Opener or 90% in 8 sets)

Every 2 minutes, done as planned (competitors) OR together as follows:

1- Bar Work

2- 50% x2

3- 60% x2

4- 70%

5- 75%

6- 80%

7- 85%

8- 90%

Clean and Jerk (Build to Opener or 90% in 7 sets)

Every 3 minutes, done as planned (competitors) OR together as follows:

1- Bar Work

2- 50% x2

3- 60% (either 2 Cleans or 2 Jerks- whichever is the weaker)

4- 70%

5- 80%

6- 85%

7- 90%

Shuttle Runs and Bar Muscle Ups

CrossFit ATR – CrossFit

Metcon (Time)

For Time:

Open: 300m Shuttle Run

Into:

5 Rounds of:

1 Bar Muscle up

10 Unbroken Wall Balls (20/14)

10/20/30/40/50 Double Unders

Close: 300m Shuttle Run
Each round the double unders will increase 10 reps

Deadlift, RKBS, Bike

CrossFit ATR – CrossFit

Deadlift (3-3-3-2-2-2-1-1-1)

Metcon (Time)

5 Rounds:

10 RKBS (71/53)

10 Box Jumps (24/20)
7 Minute Cap

Metcon (10 Rounds for time)

EMOM

10 Cal Assault Bike Sprint
Track the time it takes to get 10 calories every minute.

Gymnastic Strength + Beach Muscle Metcon

CrossFit ATR – CrossFit

Death By Ring Dips (AMRAP – Rounds and Reps)

1 the 1st minute, 2 the 2nd minute, 3 the 3rd,… until you fail
Strict Dips

Metcon (Time)

4 Rounds of:

20 Pushups (feet on 45lbs. plate)

25 GHD Sit-ups

400m Run
Tanktop/Shirt Segregation: Tanktops can do pushups anywhere. Shirts must do them outside.

Squat Clean Party

CrossFit ATR – CrossFit

Paused Front Squat (Build to a 1RM)

3 second pause at bottom. 10 minutes.

Squat Clean Party (Weight)

Starting at 135/95 increasing 10/5 lbs every minute until 225/155 then everyone increases 5 lbs until failure.

Clean (for data purposes)

Evolution Mile (Time)

Evolution mile (1.18 miles)
If you fail before the 12-minute mark (235/155), you must immediately go into the Evo Mile on the next minute. TRACK TIME.

Week 4

CrossFit ATR – Barbell Club

Next weekend is Double Barrel Open! Today is a MUST for those competing next weekend. Tomorrow (Monday), CrossFit has a Pause Front Squat 1RM followed by “Squat Clean Party.” If you are not competing at Double Barrel and planning to do CrossFit tomorrow, you will not do the Clean and Jerk 1RM. Instead, you will do a Rack Jerk 1RM followed by a 3×3 on Push Press @ 80-85%. For the Snatch, a 2 strike policy is in effect for you.

Snatch (1RM)

20 minutes to complete. 3 strike policy in effect.

Clean and Jerk (1RM)

10 minute break after Snatches before starting this. 20 minutes to complete. 3 strike policy in effect.

Build a Plan

For those competing, see me after class to build a gameplan- openers, warmup, etc.

Split Jerk (1RM)

For non-competitors planning to CrossFit tomorrow.

Push Press (3×3 @ 80-85%)

For non-competitors planning to CrossFit tomorrow.