WOD

Deadlift Testing

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

300m Row

Walking Lunges —>

Walking Toe Touches <---
15 GHD Hip Extensions

10 Wipers

10 Scorpions

10 GHD Hip Extensions

10 Single Leg KB Deadlifts (per side)

10 Box Jumps

Deadlift (1-1-1-1-1-1-1)

16 minutes

Metcon (Time)

400-meter Run

100-meter Farmer’s Carry (70/53 per hand)

800-meter Run

100-meter Farmer’s Carry

400-meter Run

Recovery

CrossFit ATR North – CrossFit

Warm-up

Monster walk (forward reverse lateral)

Perfect lunge

Ladder drills: (2x each)

1 foot each box

2 feet each box

2 feet each box lateral

Single leg in/out

Carioca

Icky Shuffle

River dance

Metcon

12 Minute Metcon:

10 Cal Row

15 Cal Bike

20 Banded Wood Choppers (Per side)

400m Run

Mobility

20 Minutes:

Quads, Glutes, Pec Smash and Stretch

Recovery Day

CrossFit ATR – CrossFit

Warm-up

Monster walk (forward reverse lateral)

Perfect lunge

Ladder drills: (2x each)

1 foot each box

2 feet each box

2 feet each box lateral

Single leg in/out

Carioca

Icky Shuffle

River dance

Metcon

Metcon (Time)

12 Minute Amrap:

200m Sandbag Burden Run (60/40)

10 Sandbag Lunges

15 Sandbag Hang Power Cleans

20 Banded Wood Choppers (per side)

Mobility

20 Minutes:

Quad, Glutes, Pec Smash and Stretch

Do Dem Dubs

CrossFit ATR – Barbell Club

Snatch (10×2 @ 70%)

25 minutes

Clean and Jerk (8×2 @ 70%)

25 minutes

Bench Press 1RM

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

20 Banded T’s and Low External Rotations (per side)

5 Double Pushup Inchworms

15 Scap Pushups

15 Pushups

Walking Lunges —>

10 Scorpions

Accumulate 1:00 in Hollow Body Hold

Bench Press (Build to a 1RM)

16 minutes

Metcon (Time)

GHD – JT

21-15-9

HSPU

Ring Dips

Pushups

*25 GHD Situps after each round
20 minute timecap

Aim for a scale of HSPU and Ring Dips that allows you to complete at least 10 in a row.

Preferred order of scaling is HSPU, 1 Abmat HSPU, 25 lbs plate + 1 AbMat HSPU, Seated Straddled Strict DB Press.

Ring Dips, Bar Dips, Small Band Bar Dips, Pushups, Incline Pushups.

Sub for GHD Situps is Weighted Situps (40/30).

To be clear, the workout is 21/21/21/25/15/15/15/25/9/9/9/25.

Pullup 1RM and shuttle sprints

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

250m Row

10 Scap Pushups

10 Scap Pullups

15 Band Pull Aparts

15 Banded T’s and Low External Rotations (per side)

Accumulate 0:30 in a Hanging L-Sit

10 PVC Passes

:30 Pec Stretch /side

Skill Development

Skin the Cat (5-7 attempts at your best variation. )

Dead Hang from rings, rotate entire body around while still hanging on to the rings
Coaches will be giving you what variation to be working on.

Weighted Pull-ups (Build to a 1RM)

16 minutes

Metcon

Metcon (AMRAP – Rounds)

Every 3 Minutes x 4:

300 Yard Shuttle

*(50-50-100-100)

Testing Week!

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

20/16 Calorie Row

15 Banded Squats

15 GHD Hip Extensions

15 Banded Pull Aparts

Accumulate 0:30 in Hanging L-Sit

1:00 Handstand “Stuff”

20 Goblet Squats

Cluster + Back Rack Thruster drilling

Front Squat (Build to a 1RM)

16 minutes

Metcon (AMRAP – Rounds)

EMOM x15

Minute 1: 1 Bear Complex (1 Cluster + 1 Back Rack Thruster) + 1 Burpee

Minute 2: 2/2

Minute 3: 3/3



Going as far as you can successfully complete in the minute, then start back over at 1 and continue until 15 minutes worth is complete.

Rx: 45/35
Score is furthest round successfully completed.

Trippin Out

CrossFit ATR – Barbell Club

Snatch (6×3 @ 70%)

25 minutes

Clean and Jerk (3×3 @ 70%)

15 minutes

Clean Pull (5×4 @ 70%)

5 second descent on every rep. Straps encouraged.

Hang On

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Run 400m

10 Scap Pullups

20 Hollow Rocks

:30 Second Plank /side

20 Band Pull aparts

10 Banded T + Low Ext Rot

20 Wipers

30 Cross Touches

20 Kettlebell Single Leg Deadlifts (10 per side)

10 Scorpions

1 Minute Couch Stretch /side

Metcon (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1:

American Kettlebell Swings (53/35)

Pull-ups

Calorie Bike
20 Minute Cap

Snatch and OHS work

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

250m Row

10 Scap Pushups

10 Scap Pullups

15 Banded Y’s and Low External Rotations (per side)

15 Banded Squats

10 PVC Passes

10 PVC OHS

10 PVC Snatch Balance

10 Behind the Neck Snatch Grip Presses (45/35)

Guided Empty Barbell OHS work

Snatch (1 rep EMOM x10)

Building up in weight

Metcon (Time)

21-15-9

OHS (115/75)

Burpee over Bar

Rx+: 135/95
Choose a weight on the OHS that you can both (1) Squat Snatch no problemo and (2) can handle for at least 10 reps in a row. Breaking the set of 21 into more than 2 subsets is no bueno.

From the top down

CrossFit ATR – Barbell Club

High Hang Sn + Hang Sn + Snatch (Build to a Heavy Single)

Straps encouraged.

15 minutes.

Behind The Neck Jerk (7×1 @ 75%)

Done together, every 2 minutes for 14 minutes

Clean Pull + Clean (7×1 @ 75%)

Done together every 2 minutes for 14 minutes.

5-second descent on the way down from the pull.

Deload Deadlifts

CrossFit ATR – CrossFit

Reminder: Due to the holidays, we have a slightly shorter schedule tonight with no 7pm class.

Warm-up

500m Row

Walking Lunges —>

Walking Toe Touches <---
15 GHD Hip Extensions

10 Wipers

10 Scorpions

20 Band Pull Aparts

10 Box Jumps

Deadlift (5-5-5-5-5)

15 minutes. Take it easy here. Nothing crazy.

Metcon (Time)

6 Rounds of:

10 GHD Situps

20m Sled Push (345/285)

30 DU
Rx Sled Weights: 345 = 6×45 lbs plates. 285 = 6×35 lbs plates.

Deload Bench + Rope Climbs

CrossFit ATR, CrossFit ATR North – CrossFit

Next week we max out!

Warm-up

20 Banded T’s and Low External Rotations (per side)

15 Scap Pushups

15 Pushups

Walking Lunges —>

Walking Toe Touches <---
Accumulate 1:00 in Hollow Body Hold

1:00 Handstand “Stuff”

10 Rope Knee-to-Elbows

Bench Press (5@50%, 5@60%, 5@70%)

12 minutes

Superset each bench set with a submaximal set of Strict Pullups (ideally about 10)

Metcon (Time)

400m D-Ball Run (40/30)

4 Rope Climbs (15 ft)

400m D-Ball Run

3 Rope Climbs

400m D-Ball Run

2 Rope Climbs

400m D-Ball Run

1 Rope Climb

Rx+: Legless
Rope Climb Sub: 4 Hitch to Stands. If shins are tearing or you came unprepared for rope climbs, sub with 4 Rope Knee-to-Elbows OR 5 Pullups per Rope Climb.

Deload Squat Day

CrossFit ATR, CrossFit ATR North – CrossFit

Please do not be late today! We will be starting each class with an in depth breakdown on rowing.

Skill Development

Full breakdown on Rowing

Accessory Work

Dirty Thirty Ab Work

0:30 L-Hold

30 GHD Situps

30 Hollow Rocks

30 Butterfly Situps

0:30 Hollow Body

30 Straight Leg Situps

Front Squat (5@50%, 5@60%, 5@70%)

12 minutes

Metcon (AMRAP – Reps)

10 Rounds:

0:25 on / 0:35 off

Max Calorie Row
Score: Total Calories Rowed

How do you do Singlet Sunday without a singlet?

CrossFit ATR – Barbell Club

Do you also play baseball without a glove?

Snatch Balance (8×2 @ 85% of Snatch)

Done together, every 2 minutes for 16 minutes.

#theromaleosmademedoit (Build to a Heavy Single)

Snatch Pull + 2 Below Knee Snatches
15 minutes. Straps encouraged.

Hang Clean and Jerk (5×1 @ 70% of C+J)

Must hold hang position for 3 seconds before pulling.

OHS + Muscle-ups

CrossFit ATR, CrossFit ATR North – CrossFit

Metcon (Time)

30 Overhead Squats (115/75)

15 Ring Muscle-ups

20 Overhead Squats

10 Ring Muscle-Ups
20 minute timecap

Bar starts on floor.

Choose a weight you can rep out for at least 10 in a row. Bar can be racked on the back between reps. If you cannot perform 3 Ring Muscle-ups in a row, scale to Bar Muscle-ups. If you cannot perform Bar MU, sub with 3 Strict Pullups + 3 Dips per MU.

“I like to do deadlift thangs.”

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

300m Row

Walking Lunges —>

Walking Toe Touches <---
15 GHD Hip Extensions

10 Wipers

10 Scorpions

10 GHD Hip Extensions

10 Single Leg KB Deadlifts (per side)

Deadlift (4-4-4-2-2-2)

15 minutes

Metcon (Time)

6 Rounds for Time of:

Rounds 1-2:

3 Power Cleans (95/65)

6 T2B

9 Calorie Bike

Rounds 3-4:

3 Power Cleans (135/95)

6 T2B

9 Calorie Bike

Rounds 5-6:

3 Power Cleans (185/125)

6 T2B

9 Calorie Bike
Power Cleans weights should be determined by what you can handle in the last 2 rounds. That weight should be handled at least with a “relentless singles” approach, with the 3 reps only taking 15 seconds at most.

Priority for T2B is on kipping. Any T2B done without performing a kip will not be accepted. All subs to include kipping (Toes-Near-Bar, K2E, Knee Ups). V-Ups will be a last resort if hands are torn.

Recovery Day

CrossFit ATR, CrossFit ATR North – CrossFit

Metcon (No Measure)

Ladder drills: (2x each)

1 foot each box

2 feet each box

2 feet each box lateral

Single leg in/out

Carioca

Icky Shuffle

River dance

Pushup position In and outs

Core Development

3 x 10 (each side)

Banded Wood Choppers

Mobility

15 Minutes of:

Lower Body Foam Roll + Smash + Mobility

15 Minutes of:

Upper Body Foam Roll + Smash + Mobility