WOD

20 Minutes mobility and conditioning

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

Run 600m then:

20 Minute Mobility session

The first 8-10 minutes is to consist of Foam rolling (Quads, Hips, Lats and t-spine)

The remaining time is a yoga flow opening the hips and shoulders

Metcon (AMRAP – Reps)

3 x 6 Minute AMRAPS: (Rest 2:00 between rounds)

Max Rope Climbs (15′)

Round 1 opens with: 800m Run

Round 2 opens with: 30 Burpees

Round 3 opens with: 150 Double Unders (3 Minutes of Double Under skill work)

Sub for Rope Climbs is skill work on the Rope or Bend over Rows! Leave pull-ups out of the subs because we will have some pull-ups in tomorrows metcon.
Coaches, before the AMRAP begins I would like us to evaluate everyone’s Double Unders and give a few cues to clean up the movement.

Strength Week 10

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Back Squat (Build to a 1RM)

Week 1 – 3×10 @ 65% [2 min rests]

Week 2 – 3×8 @ 70% [2 min rests]

Week 3 – 3×8 @ 75% [2 min rests]

Week 4 – 4×7 @ 80% [3 min rests]

Week 5 – 5×5 @ 85% [3 min rests]

Week 6 – 7×4 @ 88-90% [Rest as needed]

Week 7 – 1×3 @ 75% (DELOAD)

Week 8 – 10×3 @ 90-93% [Rest as needed]

Week 9 – 7×1 @ 95+% [Rest as needed]

Power Snatch (Build to a Heavy Double)

16 minutes

Power Clean + Jerk (Build to a Heavy Double)

18 minutes

Dragonflags (3×6)

Ab Wheel Rollouts (3×10)

Squat

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

0:45 Rowing

1:00 Front Plank

0:30 Perfect Lunge / leg

15 GHD Hip Extensions

15 RKBS (heavy)

15 Wall Squats

15 Banded Face Pulls

10 Cossack Squats (5 per side)

5 Good Mornings (45/35)

5 Pause Back Squats (45/35)

*During the warmup in the south location each member will rotate through the Ski Erg as it opens up. 30 seconds max effor for time. Track score below.

Strength

Back Squat (3 @ 70%, 3 @ 80%, 3+ @ 90%)

So long as you got more than 5 reps at 85% last week. Otherwise, scale back your 1RM a little bit.

18 minutes

Metcon

Metcon (Calories)

Metcon (Calories)

3 Rounds: (6:00 Work | 2:00 Rest)

750m Row

25 Wall Balls (20/14lbs to 10/9’)

With remaining time max Calories on Assault Bike

30 Cal Ski Erg (Time)

30 Cal Ski Erg
Absolute max effot

Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

10 Scap Pull-ups

10 Scap Push-ups

1:00 Front Plank

1:00 Side Plank / side

5 Inchworms

20 Step Back Lunges

15 Banded Face Pulls

15 Banded Low Ext. Rotations / side

10 Wipers

10 Scorpions

10 DB Rows / side (moderate)

5 Big Kips

Strength

Peg Board (skill development)

Starting at the bottom you must reach both pegs into the top slots and return to the bottom.
If you are unable to support yourself on the peg board, you will be doing 5 sets of 15-second static holds with a supinated grip. Add bands as needed so that you can complete the first set successfully and rest as needed between sets

Metcon

Metcon (Time)

4 Rounds of:

100-ft. Walking Lunge

25 GHD Sit-ups

25 Pull-ups
20 minute timecap

Scale so that you can complete the ghd sit-ups and pull-ups in sets of 10 AT LEAST with very little rest between.

This is a lot of GHD Sit-ups! If you are not use to this volume of work scale the number to 15 or 10 per round.

Sub for GHD Situps is 40 Hollow Rocks.

Some Oly

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

Run 400m

10 Scap Pull-ups

10 Scap Push-ups

5 Inchworms

10 Banded Ext. Rotations w/ Press

20 Banded Squats

10 GHD Hip Extensions

10 Wall Squats

10 PVC Passes

10 PVC Overhead Cossack Squats

10 PVC B/N Sotts Press

Strength

Snatch + OHS (8×1)

To be done on a clock every 1:30 and increasing weight throughout.

Metcon

Metcon (Time)

21-15-9

Overhead Squat (115/75)

Box Jump (24/20)
Scale so that the first 21 OHS can be completed in 2 subsets or less.

Strength Week 10

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Snatch (Build to 1RM)

Using an E2M sequence

Clean and Jerk (Build to 1RM)

Using an E3M sequence

Back Squat (Build to a 1RM)

Shoulder Press (3×3 @ YOUR PICK)

Metcon (No Measure)

Weighted Planks

3x 1 minute

Fight Gone Bad

CrossFit ATR – CrossFit

View Public Whiteboard

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Warm-up

Perfect Lunge w/ Rotation (50′)

5 Inchworms

10 Cossack Squats

10 Wipers

10 Scorpions

then:

4 Rounds: (2:00 on 1:00 off)

Round 1: 200m Run with remaining time max Front plank Hold

Round 2: 20 Cal Bike with remaining time max Double Unders

Round 3: 200m Run with remaining time max burpees

Round 4: 20 Cal Bike with remaining time max Russian KBS (53/35)or(44/26)

Mobility

The remaining time to be spent foam rolling and stretching. Coaches will guide you.

Midline Blast + Running

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

20 Step Back Lunges

10 Toy Soldiers

10 Walking Toe Touches

15 GHD Hip Extensions

15 Band Pull Aparts

10 Single Leg KB Deadlifts

15 V-Ups

10 Scap Pull-ups

5 Big Kips

Metcon (Time)

3 rounds for time of:

800-meter run

25 toes-to-bars

25 deadlifts (225/155)
Intermediate Option

3 rounds for time of:

800-meter run

15 toes-to-bars

15 deadlifts (185/125)

Beginner Option

3 rounds for time of:

400-meter run

20 sit-ups

15 deadlifts (95/65)

Use your best judgment before going into this. Each round should be done in less than 10 minutes, so if on your first round, it takes 9+ minutes, scale down to the next level.

Timecap: 32 minutes

Shoulder Press + DB Push Press/Double Unders

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

50 ft. Banded (wrists) Bear Crawl

50 ft. Banded (wrists) Crab Walk (forward facing)

15 Banded Face Pulls

5 Inchworms

25 Hollow Rocks

10 Banded Ext. Rotations w/ Press

0:30 Hanging Hollow Hold

1:00 Handstand “Stuff”

25 GHD Sit-ups

10 DB Push Press (moderate)

Strength

Shoulder Press (5 @ 65%, 5 @ 75%, 5+ @ 85%)

13 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP:

Open with 1 Mile Run

With Remaining time as many round as possible of:

20 DB Push Presses (40/25)

40 Double Unders
Scale so that you can perform 20 unbroken push presses to start and scale the number of double unders to an amount you can perform in less than 1 minute. If that amount is less than 15, scale to 80 single unders.

Accessory Work

Overhead Plate Flyes (3×10 @ YOUR PICK)

Like a lateral raise, start with palms facing floor and raise it all the way overhead instead. Make sure once your arms pass parallel, convert the palms to face forward.

Strength Week 9

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Back Squat (7×1 @ 95+%)

Rest as needed

Week 1 – 3×10 @ 65% [2 min rests]

Week 2 – 3×8 @ 70% [2 min rests]

Week 3 – 3×8 @ 75% [2 min rests]

Week 4 – 4×7 @ 80% [3 min rests]

Week 5 – 5×5 @ 85% [3 min rests]

Week 6 – 7×4 @ 88-90% [Rest as needed]

Week 7 – 1×3 @ 75% (DELOAD)

Week 8 – 10×3 @ 90-93% [Rest as needed]

Dragonflags (3×6)

Ab Wheel Rollouts (3×10)

Metcon (No Measure)

Weighted Side Planks

2x 1 minute / side

Pre-Thanksgiving Pulls + Sprints

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

400m Run

15 Scap Pull-ups

15 Banded Face Pulls

15 Band Pull Aparts

10 Wipers

10 Scorpions

10 PVC Passes

10 DB Rows / side (moderate)

5 Big Kips

Strength

Metcon (Weight)

4 Rounds for quality of:

5 Weighted Pull-ups (90+% of your 5RM)

10 Single Leg Deadlifts/ leg (light-moderate)

20 Hollow Rocks
15 minute timecap

This is not for time and meant to be more of a superset strength piece but must be limited to 15 minutes to keep classes running on time. Every round should have 5 unbroken pull-ups so choose your weight carefully.

Score is the weight you used for pull-ups.

Warm-up

Sprint warmup:

10 Leg swings (both directions)

10 Walking Toe Touches / side

10 High Knees / side

2- 40 yard build up sprints

Metcon (No Measure)

EMOM x 8

40 yard Dash
Take your first minute at 80%, and then give all you can for the remaining.

Accessory Work

Ring Rows (3 sets of MAX reps)

Scale so that at a minimum you can give at least 10 reps on your worst set. Log your largest set. Be strict with your form and scale accordingly to get the most gains here!

Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

400m Run

5 Double Push-up Inchworms

15 Air Squats

15 GHD Hip Extensions

10 Banded Pull Aparts

10 Walking Toe Touches

15 Banded Low Ext. Rotations / side

15 Banded Glute Bridges

10 Jumps over Bench

Strength

Bench Press (5-5-5-5-5)

15 minutes

Do not aim for a 5RM here. Get moderately heavy for the last set, but don’t set PRs here. Aim for 80% on the last set AT THE HEAVIEST.

Metcon

Tin Man (AMRAP – Rounds and Reps)

20 minute AMRAP of:

5 Bench Press @ BW

5 Power Cleans @ BW
Scale to a weight where you can bench the 5 reps unbroken for a few rounds at least. Power Cleans should be a weight to maintain ‘relentless singles.’ This is definitely meant to be a slower style, more strength focused metcon, but remember it’s still a metcon!

Adjusting 1RMs

CrossFit ATR, CrossFit ATR North – CrossFit

This week we adjust the 1RM we’ve been using. Based on your performance 2 weeks ago, this is how much you should increase your 1RM for the sake of the next 3 week’s progression.

Back Squat: 95% x 1 rep- use same 1RM, 2 reps – increase 10 lbs, 3-4 reps- increase 15 lbs, 5+ reps- increase 20 lbs.
Shoulder Press: 95% x 1 rep- use same 1RM, 2 reps- increase 5 lbs, 3-4 reps- increase 7.5 lbs, 5+ reps- increase 10 lbs.

View Public Whiteboard

Warm-up

200m Run

15 Banded Face Pulls

15 GHD Hip Extensions

5 Inchworms

0:30 Perfect Lunge / leg

0:30 Calf Stretch / leg

10 High Five Squats

10 Wipers

10 Banded Glute Bridges

10 Cossack Squats

15 Wall Squats

5 Good Mornings (45/35)

5 Pause Squats (45/35)

Strength

Back Squat (5 @ 65%, 5 @ 75%, 5+ @ 85%)

17 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP of:

7 DB Devils Presses (30/20)

14 Back Squats (155/105)
Back Squats are from the Rack.

Scale so that 14 reps can be done unbroken most, if not all rounds.

Devil Presses must be completed with BOTH dumbbells. If anyone drops their dumbbells on the floor from overhead during this metcon, everyone in class must immediately run 200 meters.

Strength Week 9

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Snatch (E2M x 8 sets)

End at 95+%

Clean and Jerk (E3M x 7 sets)

End at 95+%

Back Squat (Build to a Heavy Single)

Aim for 90+%

Chinese Rows (3×10 @ YOUR PICK)

Shoulder Press (3×3 @ YOUR PICK)

Metcon (No Measure)

Weighted Planks

3x 1 minute

Hanging Leg Raises (3×10)

Sunday Funday

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

25 minute Mobility and Yoga

Foam Rolling followed by a yoga flow.

Metcon (Time)

For time:

400m Run

75 Air Squats

50 WTD sit-ups (40/25)

400m Run

75 Air Squats

50 Hand Release Pushups

400m Run

75 Air Squats

50 Dball Slams (40/30)
25 Minute Cap

Hero WOD – Horton

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

10 Banded Low Ext. Rotations / side

10 Banded Ext. Rotations w/ Press

10 Scap Push-ups

10 Scap Pull-ups

5 Double Push-up Inchworms

15 GHD Hip Extensions

10 Walking Toe Touches

0:30 Hanging Hollow Hold

10 DB Rows (moderate-heavy) / arm

5 Big Kips

5 Kipping Pull-ups

5 Dips

50 ft. Waiter’s Walk / arm (heavy)

50 ft. Partner Carry

Metcon


Horton (Time)

9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks, 155 lb.

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here
Women’s RX: 105 lb. clean and jerk

Sub for 1 Bar Muscle-up: 2 Strict Pull-ups + 2 Strict DEEP Dips.

Preferably, partner up with someone to share a bar (same weight) and somewhat close in bodyweight. All partner carries will be outside.

Snatch + T2B/DB Snatch/Step Overs

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

20 Lunges

5 Double Push-up Inchworms

10 Banded Ext. Rotations w/ Press

10 PVC Passes

15 Banded Face Pulls

0:30 Perfect Lunge / leg

15 PVC OH Wall Squats

5 PVC Snatch Balance

15 PVC GHD Hip Extensions

15 V-Ups

DONE TOGETHER (empty barbell:

5 B/N Snatch Grip Presses

0:10 Snatch Grip Overhead Hold

5 Pause OHS

5 Good Mornings

5 B/N Sotts Press

5 Snatch

Strength

Snatch (1 EMOM x 10)

Build up in weight throughout, form permitting.

Please DO NOT add weight to a bar after failing a lift, or even running the platform. Focus on technique and nail it before you think about adding weight.

Metcon

Metcon (Time)

30 Toes-to-bars

40 Single-arm Dumbbell Snatches (50/35)

50 Dumbbell Box Step-overs (24/20)

40 Single-arm Dumbbell Snatches

30 Toes-to-bars
13 minute timecap

Scale so that 30 T2B can be done in 2-3 subsets at the most to start. Snatches shouldn’t be very heavy and should be performed in ‘relentless singles’ fashion.

**The Dumbbell Box Step-overs are done with the same DB for Snatches (1 DB) and you MUST TURN AROUND on the box BEFORE stepping down.**

You can hold the DB anywhere, but it cannot touch your legs or the box at any time.