WOD

Superman

CrossFit ATR, CrossFit ATR North – CrossFit

Come dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.

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Warm-up

20 Banded Face Pulls

5 Double Push-up Inchworms

10 GHD Hip Extension

0:30 Side Plank / side

10 Cossack Squats

5 PVC Passes

10 Banded Ext. Rotation w/ Press

1:00 Handstand Progressions

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Clean and Jerk

1 EMOM x 10

Increasing weight throughout

Metcon


All alone on an alien planet, how would you cope with being their god? Would you be able to make the right choice every time?

Superman (Time)

3 Rounds

3 Ring Muscle Ups

5 Clean and Jerks (205/135)

7 Burpees

15 Double Unders

*Thoughts: The Man of Steel has all the muscle (muscle-ups), is quick to get back up (burpees), is known for lifting cars (clean and jerk), and can fly (DU).
In honor of Superman, we should use his colors. Guys use 45s (Red) and 35s (Blue) while Ladies use 45s (Red) and 2kgs (Little Blue)

Scale for 3 RMU: 8 Strict Pull-ups

The Joker

CrossFit ATR, CrossFit ATR North – CrossFit

Come dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.

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Warm-up

0:30 Hollow Hold

15 Wall Squats

15 Banded Ext. Rotations w/ Press

10 Rope Knees-to-elbows

15 Wall Balls

1:00 Handstand Progressions

TOGETHER:

Empty Barbell Warm-up + Drills

Metcon


The most well known villain of all time, The Joker. Rightfully so, as he is quite possibly the most unpredictable antagonist ever.

The Joker (Time)

Workout CANNOT be done alone. You must share equipment with someone else (Rope, Barbell, Box, and Wall Ball).

Complete the following and partition reps however you’d like:

10 Rope Climbs (15 ft)

25 Jerks (135/85)

50 Box Jumps (24/20)

75 Wall Balls (20/14)

*Thoughts: The Joker loves chaos and messing with people’s heads. You cannot plan the workout with your ‘partner.’ The purpose is to have a social experiment and see if people will use equipment that the other person wants to use and potentially make their time worse, by keeping them off that particular piece of equipment.

Oh, and it wouldn’t be a Joker workout unless there were consequences. The person who finishes slower, has to do 30 Burpees at the end of the workout.

Week 11

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

1×1 @ 60%

1×1 @ 70%

1×1 @ 80%

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

1×1 @ 95+%

Clean and Jerk

1×1 @ 60%

1×1 @ 70%

1×1 @ 80%

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

1×1 @ 95+%

Hang Snatch High Pull (from blocks)

4×2 @ 105%

Front Squat

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

1×2 @ 85%

1×2 @ 90%

1×2 @ 95%

1×2 @ 90%

1×1 @ 95%

Push Press

1×2 @ 60%

1×2 @ 65%

1×2 @ 70%

1×2 @ 75%

The Punisher

CrossFit ATR, CrossFit ATR North – CrossFit

Come dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.

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Warm-up

200m Run

1:00 Jump Rope Practice

40 Step Back Lunges

15 GHD Hip Extensions

1:00 Calf Stretch / side

25 Air Squats

20 Banded Face Pulls

50 ft. Duck Walk

20 RKBS (heavy)

Strength

Deadlift (3-3-3-3-3-3-3)

15 minutes

Metcon


From Punisher Kills the Marvel Universe

Metcon (Time)

5 Rounds of:

6 Deadlifts (275/185)

12 Assault Bike Calories

24 Double Unders

*3 Pistols every mess up on the double unders.

*Thoughts: The Punisher has killed many people (DEADlift) and he uses all sorts of guns (pistols) to assault (assault bike!) them. The Double Unders and the mess up penalty are like his memory of his family’s death- reminders to stay focused on the vengeance.
Scale for 24 Double Unders: 50 Single Unders

Scale for 3 Pistols: 3 Lunges holding back foot off floor OR 10 Lunges

Captain America

CrossFit ATR, CrossFit ATR North – CrossFit

Come dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.

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Warm-up

2:00 Assault Bike (if you are late and bikes are taken 30 Burpees)

5 Scap Push-ups

5 Scap Pull-ups

5 Double Push-up Inchworms

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side

20 Banded Pull Aparts

20 Ext Rot and Press

20 Banded Glute Bridges

10 PVC Passes

3 Rounds:

5 Strict Pull-ups

:30 Handstand Hold or Shoulder Touches

Metcon


Regarded by most as the greatest hero, Cap humbly believes Spider-man is the greatest superhero of all time.

Captain America (Time)

30 Rounds

1 Bench Press (185/95)

2 Strict Pullups

3 HSPU

*Thoughts: What’s more American than the Bench Press? Cap has chest and shoulders larger than life, so his workout should reflect that. Plus, he would never cheat pull ups! Cap would do 50 rounds for the 50 great States, but we’re only about half the man he is.
35 minute timecap

If you’re looking for a red/white/blue barbell, here’s what you’re looking for.

Guys: Red 25kg, White 5kg, Blue 2kg

Ladies: Black 5kg, White 5kg, Red 2.5kg, Blue 2kg

BOOM

Optional

To help fortify that lat pump…

Metcon (Time)

1000m Ski

The Incredible Hulk

CrossFit ATR, CrossFit ATR North – CrossFit

Come dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.

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Warm-up

5 Double Push-up Inchworms

10 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

15 Wall Squats

10 Walking Toe Touches

5 Burpee Broad Jumps

10 Cossack Squats

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Cluster

Clean into a Thruster
1 EMOM x 10

Build up in weight throughout

Metcon


Unlike the movies, Hulk is nearly invincible. His power is in a direct relationship to his anger.

The Hulk (Time)

5 Rounds

9 Broad Jumps (7/5 ft)

3 Clusters (185/115)

1x 15 ft. Sled Push (525/345)

1 Minute Rest

*Thoughts: Hulk could leap miles (Broad Jumps), and can launch heavy objects off the floor (Clusters). He also has the inclination to run through walls (Sled Push). He gets tired time to time (Rest), which is acceptable given all his power.
The Hulk isn’t a fast-moving workout given the load, so treat it as a very strength-bias workout.

RX setups:

Sled for Guys= 5x 45s on each side

Sled for Ladies= 3x 45s on each side

For Barbells, guys should use 2x 35s each side while ladies use 1x 35 each side with a 5 lbs. plate. I’d love to use all green 10 lbs plates to commemorate Hulk, but we simply wouldn’t have enough and they wouldn’t last.

Broad Jumps should be taped out/coned off and measured to ensure the appropriate distance is jumped.

Mobility

Foam Roll

2 min Tibialis Anterior / side

Filthy 50

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-Up

2 Rounds:

300m Row

400m Run

50 Pace Perfect Lunge w/ Rotation

10 Scap Pullups

10 DB Sinlge Arm Presses (per side)

10 DB Rows (per side)

3 Sided Plank (:30 per)

Warmup movements for “Filthy 50”

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Mobility

2:00 Couch Stretch (per side)

1:00 Pigeon Stretch (per side)

1:00 Shoulder/Chest Opener (per side)

Week 11

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

Build to a 1RM

Then Max -5%, Max -10%

Clean and Jerk

Build to a 1RM

Then Max -5%, Max -10%

Hang Snatch High Pull (from blocks)

4×3 @ 105%

Front Squat

Build to a 1RM

Then Max -5%, Max -10%

Split Press

Presses from split jerk position.
4×3 @ PICK

Weight Vest WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

10 Pace Perfect Lunge w/ Rotation

5 Inchworms w/ 2 Push-ups

10 PVC Passes

50′ PVC OHL

1:00 Couch Stretch / side

2 Rounds:

5 GHD Hip Extension w/ 5 second Hold @ Top

10 Single Arm KB Squats (per side @ med weight)

20 Hollow Rocks

Metcon

Metcon (Time)

3 Rounds of:

800m Run

15 Front Squats (135/95)

21 Bar Facing Burpees

Rx+: with weight vest (20/14)
Choose a weight where 15 front squats can be done unbroken every round.

Hero WOD – Bradshaw

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Double Unders

0:30 Crossovers or Triple Unders

15 Scap Pull-ups

15 GHD Hip Extensions

15 Banded Face Pulls

15 RKBS (moderate)

0:30 Hanging Hollow Hold

2:00 Handstand Progressions

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

Stretching

2 minutes T-Spine Foam Rolling

1 minute Lacrosse Ball Front Delt / side

2 minutes Straight Leg Neutral Pelvis (against wall)

Rope Climbs and Core

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

40/30 Cal Bike or Ski Erg

10 Pace Perfect Lunge w/ Rotation

2:00 Couch Stretch (per side)

1:00 Pigeon Stretch (per side)

10 Slow Scap Pull-ups

300m Row

Rope Climb Technique

Core Development

Metcon (No Measure)

4 Rounds:

10 Hollow Rocks

10 V-ups

10 Bicycle sit-up

:20 Hollow Hold

Metcon

Metcon (Time)

5 Rounds:

400/350m Row

2 Rope Climbs (15ft)
If we are still working on Rope Climb Technique scale to one rope climb -> 3 hitch progressions per rope climb -> 4 rope pull to standing per rope climb

Week 10

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

Build to a 1RM

4×2 @ 85%

Clean and Jerk

Build to a 1RM

4×2+1 @ 85%

Hang Clean High Pull (from blocks)

5×2 @ 100%

Front Squat

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

1×2 @ 85%

1×2 @ 90%

1×1 @ 95%

2×2 @ 85%

Push Press

1×2 @ 60%

1×2 @ 65%

2×2 @ 70%

Hamstrung Humpday

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

5 GHD Hip Extensions w/ 0:05 HOLD at top each rep

10 Cossack Squats

10 Reverse Walking Toe Touches

20 Cobras (2.5lbs)

3 Rounds:

50ft Single Arm KB Front Rack Lunge (Per side)

10 DB Push Presses (two dumbells) (per side)

Strength

Back Rack Lunge

4 (2 reps per leg) Every 1:30 x 8

Increasing weight throughout

Metcon

Metcon (Time)

5 Rounds of:

10 Alt. DB Snatch (50/35)

200m SPRINT

2-minute rest
Each round should be max effort! Make sure you are all sprinting and using a DB that is light enough for you to move fast and unbroken.

Stretching

1 minute Hamstring Stretch / side

1 minute Banded (on post) Couch Stretch / side

1 minute Laying Pancake Split on wall

A Gymnasty Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15 Scap Pull-ups

15 Banded Low Ext Rotations / side

15 Push-ups

15 Banded Frog Stance Glute Bridges

15 Banded Face Pulls

15 Banded Pull Aparts

5 Strict Pull-ups

1:00 Handstand Progressions

Strength

Bench Press

10-10-10-8-8

15 minutes

Metcon

Metcon (Time)

10 Rounds of:

250m Row

3 Pull-ups + 2 Bar Muscle-ups (Rx+: cannot come off the bar)

*Sleeve disadvantage: must row at a damper of 4 or less
20-minute timecap

Sub for 2 Bar Muscle-ups: 1 BMU, or 0:10 Hold with chin over bar (must be done immediately after 3rd pull-up)

PLEASE put rowers away when done with the workout. Do not leave them for next class.

Barbell, Bike & T2B

CrossFit ATR, CrossFit ATR North – CrossFit

Next week is Comic Con week in San Diego which means we’ll be doing our annual Superhero Week! Each day will be a WOD dedicated to a superhero or villian. Bring your A-game!

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Warm-up

10 Scap Pull-ups

10 GHD Hip Extensions

10 Pace Perfect Lunge w/ Rotation

2 Rounds:

5 Big Kips / K2E

10 Bumper Plate Air Squats (15/10/5lbs)

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Clean

1 Squat Clean + 1 Front Squat

11 minutes to build to a heavy single

Rest

4 minutes

Metcon

Metcon (Time)

7 Rounds of:

15/12 Calorie Bike

9 Toes-to-bar

3 Squat Cleans (Rx: 155/105, Rx+: 185/125)

1-minute Rest
Timecap: 25 minutes

Scale: T2B -> K2E -> Hanging Knee Raises -> 15 Butterfly Sit-ups

Stretching

(Post Metcon on your own)

2 minutes Couch Stretch / side

Week 10

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

Build to a 1RM

Then Max -5%, Max -10%

Clean and Jerk

Build to a 1RM

Then Max -5%, Max -10%

Snatch Pull

4×3 @ 100%

Front Squat

Build to 1RM

Then Max -10%

Split Press

Presses from split jerk position.
5×3 @ PICK

Hang In There Partner WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Burpees

10 Scap Pull-ups

10 High Five Squats

10 Air Squats

20 Banded Face Pulls

1:00 Front Plank

0:30 Side Plank / side

10 Banded Ext. Rotations w/ Press

Empty Barbell:

10 Front Squats

10 Shoulder Presses

5 Thrusters

Metcon

Metcon (AMRAP – Rounds)

EMOM (with a Partner) x20 (10 rounds each, alternate each minute)

5 Thrusters (95/65)

5 Burpees over Bar

*Partner must hang from pull-up bar for the time needed to perform the reps. If partner drops from the bar, reps from the other partner are not counted. Communicate!
Score: Total successful rounds completed

Please note in comments who your partner was.

Rest

4 minutes

Metcon (Time)

2 Rounds of:

One partner does 500m Row while the other does a 400m Run, then switch roles.
Each partner will have performed 1000m on the rower and ran 800m.