WOD

Thruster + GHD Sit-ups/Thrusters/BarMU

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

5 x 0:20 Front Plank Inchworms

15 GHD Hip Extensions

10 High Five Squats

15 Air Squats

15 Banded Ext. Rotations w/ Press

15 Banded Face Pulls

10 Single-Arm KB Front Squats / side

5 Big Kips

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Thruster (from rack)

1 EMOM x 8

Building up in weight throughout

Metcon

Metcon (3 Rounds for time)

Rx:

Every 7 minutes x 3

20 GHD Sit-ups

15 Thrusters (95/65, from floor)

10 Strict Pull-ups

Rx+:

Every 7 minutes x 3

21 GHD Sit-ups

15 Thrusters (115/75, from floor)

9 Bar Muscle-ups

Accessory Work

Metcon (No Measure)

4 Rounds of:

10 Single-arm Kneeling KB Bottoms Up Presses / side

10 Banded Low Ext. Rotations + 0:05 Hold / side

15 Banded Face Pulls

WES

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-Up

200m Run

50 ft Banded Monster Walk + Lateral Steps

3 Sided Plank (1:00 per side)

50ft perfect Lunge w/ Rotation

10 Scap Pullups

10 GHD Hip Ext (2 sec hold @ top)

15 Banded Ext Rot (2 second hold at ext.)

Foam Roll (1:00 per)

Quads, T-spine, Lats

Barbell Review For WES

Wes (Time)

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here

Week 9

CrossFit ATR – Barbell Club

No Class next week because we will be at the competition. World Masters Cup is in San Diego!

View Public Whiteboard

Snatch

E2M– Build to 1RM (3-strike policy)

Clean and Jerk

E3M– Build to 1RM (3-strike policy)

Front Squat

Heavy Single + 2×3 @ 85% of HS

Glute-Ham Raises

3×8-10

Saturday Slaughter

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

10/8 Calorie Bike

5 Inchworms

10 Banded Low Ext. Rotations / side (0:02 Hold at Top)

10 Palloff Presses from Squat / side

15 GHD Hip Extensions

10 KB Front Squats (light)

15 V-Ups

5 Kips

TOGETHER:

Empty Barbell Warm-up + Drills

Metcon

Metcon (Time)

20/16 Calorie Bike

10 Front Squats (155/105)

20 Toes-to-bar

-90 seconds rest-

20/16 Calorie Bike

10 Front Squats (135/95)

20 Toes-to-bar

-90 seconds rest-

20/16 Calorie Bike

10 Front Squats (95/65)

20 Toes-to-bar

-90 seconds rest-

20/16 Calorie Bike

10 Front Squats (75/55)

20 Toes-to-bar
Choose a front squat weight, that not only can you clean but also perform 10 unbroken reps on to start the workout. Scale T2B to a means which can be performed in 2 subsets or less to start.

Stretching

Metcon (No Measure)

2 Rounds of:

1 min Butterfly Stretch

2 min Couch Stretch / side

1 min Lumbar Twist Stretch / side

“Feel My Muscles” Friday!

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

10 Scap Pull-ups (w/ 0:03 Hold at top)

50 ft. Bear Crawl

50 ft. Reverse Bear Crawl

5 Double Push-up Inchworms

20 GHD Hip Extensions

15 Banded Hips to Overhead

5 Big Kips

Strength

DB Bench Press

10-10-10-8-8:

DB Beach Press (increasing)

DB Bent Over Rows

15 minutes

Metcon

Metcon (Time)

5 Rounds of:

10 Bench Press (155/85)

10/10 KB Suitcase Deadlifts (71/53)

20/16 Calorie Row

19:00 time cap
Choose weights (for bench and deadlift) that you can perform unbroken reps on most, if not all rounds.

Finisher

Metcon (Time)

30 Strict Pull-ups for Time

*10 DB Curls every break

Rx: 25/15

Rx+: 30/20
Scale so that you can start this off with a relatively hard set of 10 reps in row. You shouldn’t break more than 5 times for this.

Week 8

CrossFit ATR – Barbell Club

View Public Whiteboard

Snatch Balance

8×1 (last set above 105% of Snatch)

Snatch Pull

3×2 @ 105%

Clean Pull

2×2 @ 105%

Barbell GHD Hip Extensions

3×10 @ YOUR PICK

Metcon (No Measure)

Accumulate 3 minutes in Side Plank / side

3 Metcons and 1 score

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

50 ft Banded Monster Walk + Lateral Steps

10 Cossack Squats

10 Perfect Lunge w/ Rotation

10 Scap Pullups

10 GHD Hip Ext (2 sec hold @ top)

15 Banded Ext Rot (2 second hold at ext.)

Foam Roll (1:00 per)

Quads, T-spine, Lats

2 Rounds: (increasing in weight)

10 DB Rows

5 DB Hang Clean & Jerks

5 DB Man Makers

Metcon (Time)

For Time:

400m Row

60 Single Unders

30 Double Unders

10 Triple Unders

(Rest 1:00)

800m Run

60 Hollow Rocks

30 GHD Sit-ups

10 Toes to Bar

(Rest 1:00)

1 Mile Bike

60 DB Bent Over Rows (2 DB’s) (40/25lbs)

30 DB Hang Clean and Jerks (2 DB’s) (40/25lbs)

10 DB Man Makers (2 DB’s) (40/25lbs)

Mobility

1 minute Foam Roll Lats

1 minute Foam Roll Quads / side

2 minutes Couch Stretch / side

1 minute Pigeon Stretch / side

Leg Day

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

15 GHD Hip Extensions

10 Toy Soldiers

10 Cossack Squats

15 Banded Air Squats

10 Wipers

10 Scorpions

2 Rounds:

10 Single Arm KB Row

10 Single Arm KB Squats

3 minutes ‘KB on Knee’ Ankle Mobility (1:30 / side)

Strength

Back Squat (Heavy Triple)

15 minutes to build to a Heavy Triple

Back Squat (3×3)

E2MOM x 3: 3 @ 90% of Heavy Triple

Metcon

Metcon (Time)

100 Wall Balls (20/14 to 10/9 ft.)

*100m Run every break
12 minute timecap

Coaches will determine what a break is

AKA

Don’t get clever, get moving!

Finisher

Metcon (AMRAP – Reps)

2 minute AMRAP of:

Double Unders

Stretching

Metcon (No Measure)

2 minutes Seated Glute Stretch (playboy) / side

1 minute Hamstring Stretch / side

1 minute Calf Stretch / side

2 minutes Couch Stretch / side

1 minute Pigeon Stretch / side

Commando

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

10 Scap Pull-ups (w/ 0:02 Hold)

5 Double Push-up Burpees

15 Hollow Rocks

10 Wipers

50 ft. Waiter’s Walk / side (Heavy)

5 Kips

5 Knees-to-elbows

1 Rope Climb (15 ft.)

Skill Development

Bar Muscle-ups

10 minutes to practice

Choose your own Adventure:

Metcon (Time)

8 Rope Climbs (15 ft.)

16 Pull-ups

16 Dips

32 Pull-ups

32 Honest Push-ups
12 minute timecap

Sub for Rope Climb: 4 Knees-to-elbows

OR

Commando (Time)

10 Ring Muscle-ups

10 Bar Muscle-ups

10 Rope Climbs (15 ft.)
12 minute timecap

Finisher

Metcon (Weight)

3 minute Heavy D-Ball Hold

500m Row

2 minute Heavy D-Ball Hold

250m Ski Erg
No pregnancy holds permitted, must bear hug ball.

Mobility

Metcon (No Measure)

2 minutes Foam Roll Lats / side

2 minutes Foam Roll T-Spine

2 minutes Lacrosse Ball Front Delts / side

Pick your posion

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

10/8 Calorie Bike

5 Inchworms

15 GHD Hip Extensions

20 Air Squats

5 PVC Passes

10 Banded Ext. Rotations w/ Press

2 minutes Handstand Progressions

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Power Snatch + OHS

1 EMOM x 10

Increasing weight for first 5, same weight next 5

Metcon

Metcon (Time)

Rx:

5 Rounds of:

5 Overhead Squats (115/75)

80 Yard Shuttle Sprint (10-10-20-20-10-10)

5 Bar Facing Burpees

(Rest 1:00)

RX+ 155/105

Accessory Work

Metcon (AMRAP – Reps)

Play the Fish Game on the Rower. Post your score as the reps. Try as many times as you’d like!

Dumbbell Day

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-Up

50 ft Banded Monster Walk + Lateral Steps

3 Sided Plank (1:00 per side)

50ft perfect Lunge w/ Rotation

10 Scap Pullups

10 GHD Hip Ext (2 sec hold @ top)

15 Banded Ext Rot (2 second hold at ext.)

Foam Roll (1:00 per)

Quads, T-spine, Lats

2 Rounds: (increasing in weight)

10 DB Lunges

10 Alt DB Snatches

Metcon (Time)

5 Rounds:

400m Run

10 GHD Sit-ups

50ft Dumbbell Walking Lunge (60/35lbs)

10 Alt. Dumbbell Hang Snatches (60/35lbs)

RX+: Dumbbells 70/50lb

Finisher

50 Hollow Rocks

50 Bicycle Sit-ups

50 Wipers

Week 8

CrossFit ATR – Barbell Club

View Public Whiteboard

Snatch

E2M– 10×1 (ending 92+%)

Clean and Jerk

E3M– 8×1 (ending 92+%)

Front Squat

Heavy Single + 5×3 @ 85% of HS

RDL (5-5-5-5)

Romanian Deadlifts
75-85-95-100+% of Clean

Glute-Ham Raises

3×5-8

Partner WOD

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

3 Rounds of:

10 Scap Pull-ups

5 Double Push-up Burpee Broad Jumps

10 Knees-to-Elbows

2 Rounds of:

15 Banded Face Pulls

1-minute Handstand Progressions

1 Round of:

1 Rope Climb (or 5 Rope K2E)

200m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

2-person Partner WOD (1 works, 1 rests, split work however)

30-minute AMRAP of:

6 Rope Climbs (15 ft.)

12 Box Jumps (30/24)

24 HSPU

400m Run (together)
Sub for HSPU: DB Z-Press

Score: Total rounds + reps achieved as a team, write partner’s name in comments

Stretching

Metcon (No Measure)

1 minute Hamstring Stretch / side

1 minute Seated Glute Stretch (Playboy) / side

1 minute Lumbar Twist Stretch / side

2 minutes Couch Stretch / side

Mobility

Metcon (No Measure)

3 minutes Foam Roll T-Spine (bonus: last minute with barbell overhead)

1 minute Dead Hang

Death Wish III

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

5 Double Push-up Inchworms

10 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

20 RKBS (moderate-heavy)

0:15 GHD Prone Hold

0:30 Hollow Hold

10 Palloff Press / side

15 DB Thrusters (light)

TOGETHER:

Empty Barbell Warm-up

Metcon

Death Wish III (Time)

3 Rounds for time of:

3 Thrusters

5 Box Jumps

7 Deadlifts

Only one bar per person, must load your own plates

Rx: 135/95, 24/20-inch, 225/155

Rx+: 185/125, 36/30-inch, 315/205
This is a strength-based metcon, so make sure it is heavy and not too rushed. Be smart with your weight choice here.

Finisher

1000m Ski Erg (Time)

Under 4 minutes: Lay on the floor

Between 4:01-4:20= Immediately run 200m

Between 4:21-4:40= Immediately run 400m

Between 4:41-5:00= Immediately run 600m

Over 5:00= Immediately run 800m

200m Lunge (Time)

200m Lunge For Time

Mobility

Metcon (No Measure)

1 min Pec Stretch (Doorway) / side

1 min Foam Roll Lats / side

2 min Foam Roll T-Spine

1 min Deadhang

2 min Lying Wishbone Stretch (on wall)

Week 7

CrossFit ATR – Barbell Club

View Public Whiteboard

High Hang Snatch High Pull + Below Knee Snatch

1×2+1 @ 75%

1×2+1 @ 80%

2×1+1 @ 85+%

Back Squat

Heavy Single + 3×3 @ 85% of HS

Jerks Dips

5×3 @ 105% of Jerk

Aim for bar to clear eye line.

Chipper

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-Up

2 Rounds:

50 ft Banded Lateral Steps

6 Pace Perfect Lunge w/ Rotation

10 GHD Hip Ext w/ 5 second hold at top

10 Scap Pullups

20 Cobras (2.5 Lbs)

10 Cuban Presses (light)

1:00 Couch Stretch (per side)

Skill Development

** Review and Drill KBS & KB Cleans**

Metcon

chippin (Time)

For time:

100 Russian KBS (62/35)

75 DB Push Presses (35/20)

50 GHD Sit-ups

25 Calorie Bike
Pick a weight you can cycle the bell in sets of 15+, presses in sets of 10+, GHD Sit-ups in sets of 10+

Mobility

Foam Roll: Quads, T-spine, Lats

Stretch: Lats + Couch Stretch

Widen Up Wednesday

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

200m Run

5 Double Push-up Inchworms

10 Banded Low Ext. Rotations / side (with 0:02 pause each rep)

10 Scap Pull-ups

15 Push-ups

10 Wipers

20 Glute Bridges

Strength

Weighted Pull-ups (3-3-3-3-3)

All with pronated grip (double overhand)

15 minutes

In between sets, warm-up your Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP of:

1-2-3-4-5,…

Bench Press

Strict Pull-ups

*after each round, 100m Run

Rx: 155/85

Rx+: Bodyweight/0.8 x Bodyweight

Accessory Work

Metcon (No Measure)

4×25 Banded Face Pulls (1 min rests)

4×10-15 DB Lateral Raises (1 min rests)

10 PVC Passes

Lunge, BF Burpees Bike, DU

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

50 ft. Banded Lateral Steps / side

40 Banded Glute Bridges

30 Step Back Lunges

20 RKBS (moderate)

10 Toy Soldiers

5 Double Push-up Burpees

Strength

Front Rack Lunge (2 (1/leg) EMOM x 10)

Must step back for all lunges

Metcon

Metcon (Time)

For Time:

3-mile Assault Bike

40 Front Rack Lunges (135/95)

30 Bar Facing Burpees

200 Double Unders
20 minute timecap

Stretching

Metcon (No Measure)

2 Rounds of:

1 min Hamstring Stretch / side

2 min Couch Stretch / side

1 min Seated Glute (Playboy) Stretch / side

THEN

2 min Lying Wishbone Split (on wall)

1 min Banded Lat Stretch / side