WOD

Goku

CrossFit ATR – CrossFit

We’re up for best CrossFit gym in San Diego in San Diego’s A-List rankings (1st place last year!) We would love if you voted for us again. We’ll have it open at the gym if you’d like to vote there. Voting ends Sunday. Thanks! http://sandiegoalist.cityvoter.com/crossfit-atr/biz/680920

Goku (Time)

With a 20 lbs. weight vest…

Buy-In: 1 minute doing Cossack Squats

100 Walking DB Lunges (30/20)

100 Straight Leg Situps

50 One-Arm Pushups (25/side)

Take off weight vest for…

50m Shuttle Run (5x10m)

50 Wall Balls (30/20)

50m Shuttle Run (5x10m)

*Thoughts: Goku always warms up with a few Cossack Squats and wears weighted clothing until he’s deep into a fight. Then he removes it to increase his fight speed. He always does thousands of 1-arm pushups, lunges, and situps. The Wall Balls are meant to emulate his signature “Kamehameha.” The shuttle runs are meant to represent his incredible speed. Oh, and we know this WOD will take a bit. That’s the point. Goku loves training more than anyone.
Goku’s colors are Orange and Blue. There are Wall Balls that are Blue (30 lbs.) and Orange (20 lbs.)

Superman

CrossFit ATR – CrossFit

We’re up for best CrossFit gym in San Diego in San Diego’s A-List rankings (1st place last year!) We would love if you voted for us again. We’ll have it open at the gym if you’d like to vote there. Thanks! http://sandiegoalist.cityvoter.com/crossfit-atr/biz/680920

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).

Week 1

CrossFit ATR – Barbell Club

Back Squat (2-4-6-8-10)

Snatch Panda Pull (5×3 @ 85%)

Pause Overhead Squat (3×3 @ YOUR PICK)

3 seconds pause

Batman

CrossFit ATR – CrossFit

Batman (AMRAP – Rounds and Reps)

20 minute AMRAP of:

2 Rope Climb (15 ft.)

10 KB Snatch (44/35)

15 Box Jumps (24/20)

20 DB Deadlifts (60/40)

*Thoughts: Batman has many gadgets as do you (Rope, KB, DBs, Box). He’s got high-level skills (KB Snatch), always rappelling (rope climbs) and jumping roof to roof (box jumps). He had his back broken once too (so DB Deadlifts).
KBs and DBs are already Batman’s colors. Everybody wins.

Captain America

CrossFit ATR – CrossFit

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

Superhero WEEK!

CrossFit ATR – CrossFit

Comic-Con 2017 starts this week so we’ll be kicking off each day with different workouts dedicated to a particular superhero. Each day will be equipped with 5 questions about that superhero. For each incorrect or unknown answer, the class will have 10 burpees.

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.
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, but we simply wouldn’t have enough and they wouldn’t last.

Cal State Games Today and start of new 4-week cycle

CrossFit ATR – Barbell Club

Shaun and Scott compete this morning, but there’s still lifting to be done! This new 4 week cycle will be built towards competing at the Double Barrel Open August 12-13.

Snatch (8×2 @ 80%)

18 minutes to complete

Clean and Jerk (5×2 @ 80%)

15 minutes to complete

Front Squat (Heavy Single)

Front Squat (5×3 @ 85% of HS)

Hotshots 19

CrossFit ATR – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
This one is harder than it looks.

High Level Skills Day

CrossFit ATR – CrossFit

Metcon (AMRAP – Reps)

EMOM x8

1-3 Bar Muscleups

Rx+: Ring Muscleups
Total reps is your score. Perfect score: 24.

If you cannot perform the muscleup, but can perform strict pullup + dip, you will perform seated banded ring muscleups (new exercise).

If you cannot perform strict pullups or strict dips, you will perform 3 scaled versions of each EMOM.

Snatch (2 Touch and Go Reps EMOM x10)

Build up in weight the first 5 minutes, the last 5 minutes are all at the same weight. Make it as heavy as you can, form permitting.

Metcon (Time)

80 Calories on Assault Bike

BUT EMOM = 5 Burpees
Start on burpees. 8 minute timecap

Week 9- Build to Openers!

CrossFit ATR – Barbell Club

Last big lifting before the competition this weekend! Not competing? Come on out and support our athletes!

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!

EMOM time

CrossFit ATR – CrossFit

Metcon (AMRAP – Rounds)

EMOM x21

1- 15 yd. Shuttle Run (5-10-15)

2- 12 Calorie Row

3- 3 Broad Jumps (7/5 ft.)
Score: Successful Rounds Completed

The Esquivels

CrossFit ATR – CrossFit

Today we give a big going away WOD to Alex and Dan Equivel, long time ATR gym members. They move away to Nebraska soon, and after giving it some thought, this is how they’d like to say goodbye! This WOD will be benchmarked in our system for future use.

Weighted Pull-ups (Pyramid Trips, then MAX reps)

Build up in weight for 5 sets of 3 reps (3-3-3-3-3), then go back down the same way you built up except on the last set go for MAX reps.

E.g. 20×3, 25×3, 30×3, 35×3, 40×3, 35×3, 30×3, 25×3, 20×12

The Esquivels (Time)

21-15-9

HSPU

Double Unders

Pullups

Cash-Out: 1K Row

Bring back the Bench! And a chipper!

CrossFit ATR – CrossFit

Bench Press (Build to a Heavy Double)

11 minutes

Metcon (Time)

10 Strict T2B

20 Deadlifts (225/155)

30 Toes Through Rings

40 Burpees

50 Pushups

60 DB Power Snatch (50/35)

70 Air Squats

80 Situps

90 Steps Walking Lunge

100 Single Unders
Tanktop Advantage: You can replace DB Power Snatch with Barbell Hang Power Snatch (55/35).

Timecap: 24 minutes

More Pause Front Squats + Murderous Metcon

CrossFit ATR – CrossFit

Paused Front Squat (1RM)

7 seconds at bottom, 15 seconds at top- NO BELTS. 12 minutes.

Paused Front Squat (3×3 @ 83%)

7 seconds at bottom, 15 seconds at top, every rep- NO BELTS. Each set will be done every 3 minutes.

If this is your first time doing this, use 80%.

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

10 Assault Bike Calories

10 Unbroken Wall Balls (30/20)
Work Minimum: 4 Rounds. If you cannot achieve 4 rounds in 7 minutes, you will continue the workout until it is achieved.

Week 5- Consistency Training

CrossFit ATR – Barbell Club

Snatch (8×1 @ 92+%)

Every 2 minutes, together. This will be your opener if you make 7/8 or more.

Clean and Jerk (5×1 @ 90+%)

Every 3 minutes, together. This will be your opener if you make 4/5 or more.

Front Squat (Build to Heavy Single)

then 3×3 @ 85% of Heavy Single

RDL (1×5 @ 100% Clean)

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

Scotty

CrossFit ATR – CrossFit

Deadlift (Build to a Heavy Double)

20 minutes

Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
Women’s weights: 225/14

Press + Burpees

CrossFit ATR – CrossFit

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

Metcon (AMRAP – Reps)

10 Rounds of:

0:30 Burpees

0:30 Rest

0:30 Single Arm Presses (40/25)

0:30 Rest
Burpees must have full extension at the top, with clap overhead.

Single Arm Presses will alternate sides every round. Start on your weak side.

Week 8- CSG Buildup

CrossFit ATR – Barbell Club

Back Squat (Build to Heavy Single)

then 3×5 @ 80-85% of Heavy Single

Hang Snatch (5×2 @ 85%)

Bulgarian Split Squat (1 min AMRAP/leg)

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