WOD

Rope Slams, KBS and more cardio

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

10 GHD Hip ext

15 Ext Rot Low

10 Cossack Squats

15 Banded Squats

The remaining warmup will consist of learning and practicing the 3 batle rope movements followed by warming up your Russian KBS

Metcon (No Measure)

EMOM x 8:

Odd Minutes: :25 Sidewinders on Battle Ropes

Even Minutes: 12 Russian KBS (AHAP)

Rest 1:00

EMOM x 8:

Odd Minutes: :25 Rainbows on Battle Ropes

Even Minutes: 10 Burpee Box Jump overs (20”)

Rest 1:00

EMOM x 8

Odd Minutes: :25 Rope Slams on Battle Ropes

Even Minutes: 100′ Walking Lunge with DB on shoulders(30/20lb)

Mobility

Foam Roller:

Quads, Hips, Lats, T-Spine

Midline Medley + Devil’s Press/Rowing

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

4 Rounds: (In teams of 2)

Partner A: 200′ D-ball Carry (40/30lbs) (Must be hugged and held in front of your chest)

Partner B: Calories on Assault Bike

3 Rounds:

Partner A: Runs 200m

Partner B: Burpees with jump to Rings

1:00 Couch Stretch (per side)

1:00 Banded Shoulder Circuit (ankle bands on wrists)

Core Development

Metcon (No Measure)

3 Rounds of:

20 Weighted Sit-Ups

25 x 4-Count Flutter Kicks

30 Second GHD Supine Hold

Rest 2 Minutes Between

Metcon

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP of:

5 Devils Press (40/30), 5 Calorie Row

10 Devils Press (40/30), 10 Calorie Row

15 Devils Press (40/30), 15 Calorie Row
All of this equals one round when calculating rounds + reps. (60 reps per round)

Strict Cindy

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15 Scap Push-ups

15 Scap Pull-ups

15 Air Squats

5 Double Push-up Inchworms

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side

10 DB Rows / side (moderate)

5 Big Kips

15 Air Squats

5 Strict Pull-ups

1:00 Handstand Progressions

Strength

Weighted Pull-ups (Build to a 3RM)

All with pronated grip

15 minutes

Metcon

Strict Cindy (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 strict pull-ups

10 honest push-ups

15 squats
Please scale so that multiple rounds of the 5/10/15 can be done unbroken with little trouble.

Barbell Cycling and DT

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

1:00 Front Plank

15 GHD Hip Extensions

15 Banded Ext. Rotations w/ Press

5 PVC Passes

0:30 Side Plank / side

10 Wipers

10 Scorpions

10 Banded Low Ext. Rotations / side

50 ft. Waiter’s Walk (heavy) / side

TOGETHER:

Empty Barbell Drills

Weightlifting

3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk (EMOM x 8)

Building up in weight throughout

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
You should be scaling the weight down so that at least the first round is done unbroken

Row Run Sit

CrossFit ATR, CrossFit ATR North – CrossFit

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Row Run Sit (Time)

4 Rounds:

Row 500m

Run 400m

30 Weights Sit-ups (40/25lb DB)

Mobility

20 Minute Yoga Flow (Hips, Hamstrings, Shoulders)

Diane meets Nancy

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

5 Double Push-up Inchworms

0:30 Perfect Lunge / leg

15 Banded Face Pulls

10 High Five Squats

10 Banded Ext. Rotations w/ Press

20 GHD Hip Extensions

5 PVC Passes

15 Wall Squats

1:00 HSPU Progressions

10 OHS (45/35)

Metcon

Metcon (Time)

“Diane meets Nancy”

2 Rounds of:

400m Run

15 Overhead Squats (95/65)

THEN

21 Deadlifts (225/155)

21 Handstand Push-ups

400m Run

15 Deadlifts (225/155)

15 Handstand Push-ups

400m Run

9 Deadlifts (225/155)

9 Handstand Push-ups
22 minute timecap

Scale so that the 15 OHS can be done without putting the bar down. It should burn, but no drops. Scale deadlifts so that 21 can be done unbroken to start. HSPU should be scaled to a means where you can at least open up with a set of 10 to start.

Snatching and a long metcon

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Double Unders

15 Banded Face Pulls

15 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

10 High Five Squats

5 PVC Passes

10 PVC OHS

Together (45/35):

5 B/N Snatch Grip Press

5 Pause OHS

5 Good Mornings

5 Mid Thigh Snatch

5 Below Knee Snatch

Weightlifting

Mid-Thigh Snatch + Below Knee Snatch (EMOM x 6)

We should only be building in weight if the movement is clean and we are hitting the right positions.

Snatch (EMOM x 6 )

Continue building from where you left off on the EMOM above. Increasing in weight as long as the movement is clean and we are hitting the right positions.

Metcon

Metcon (Time)

3 Rounds of:

40 Double Unders

30 Pull-ups

20 Back Squats (135/85)

10 Box Jumps (30/24)
25 minute timecap

*Back squats are from the floor

Week 7

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

1 @ 60%

1 @ 70%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Clean and Jerk

1 @ 60%

1 @ 70%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Front Squat

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

1×2 @ 85%

1×1 @ 90%

1×2 @ 85%

Burner

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Bear Crawl 50′

10 Cossack Squats

5 Inchworms

10 Wipers

200m Run

Walking Toe touches ->

15 Ext Rot and Press

10 DB Rows (medium to heavy)

10 Minute:

Front Rack and Squat Specific Mobility

Metcon (Time)

For Time:

90 Double-Unders

75 Hand Release Push-Ups

60 Russian Twists (20/14 lb)

45 Thrusters (45/35 lb)

30 GHD Sit-Ups

800 meter Run

Hip Hinge

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

200m Run

5 Inchworms

10 Cossack Squats

10 Walking to Touches

2 Rounds:

10 GHD Hip Ext

10 Scap Pullups

10 PVC Passes

20 Ext Rot low (per side)

Accessory Work

Glute-Ham Raises (4 x 5-8 Reps )

Every :90 seconds for 4 sets

Russian KettleBell Swings (10 Sets: (:20 on :40 off) )

We are looking for you to spend time warming up the RKBS in order to figure out a weight you can swing for all 10 Rounds Unbroken with PERFECT form.

Metcon

Metcon (AMRAP – Reps)

4 Rounds

2 minutes of:

150m Shuttle Sprint (25-25-50-50)

AMRAP Shoulder-to-overhead (95/65)

2-minute Rest

Back Squats and DB Clean and Jerks/Bike/T2B

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

50 ft. Forward Banded March (5 Squats every 10 steps)

50 ft. Backward Banded March (5 Squats every 10 steps)

50 ft. Lateral Banded March / side

15 Banded Squats

15 Banded Glute Bridges

15 Banded Face Pulls

15 GHD Hip Extensions

15 GHD Situps

10 Kips

Strength

Back Squat (6×3 @ 85% )

Each set will be completed every 2:30 together.

Immediately after each set of Back Squats, you are to complete 3 max effort high jumps using the vertical jump, rings or the rig as an aiming point.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

8 Single-arm DB Clean and Jerk (50/35) / RX+(60/40)

10/8 Assault Bike Calories

12 Toes-to-bar

Bench, Bar Muscle ups, and Running

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Crossovers

0:30 Double Unders

5 Double Push-up Inchworms

20 Banded Pull Aparts

10 Banded Low Ext. Rotations / side

15 Cobras (2.5s)

0:30 Couch Stretch / side

20 Banded Glute Bridges

10 Wipers

10 Scorpions

5 Big Kips

Strength

Tempo Bench (4-4-4-4-4)

Tempo: 41×1

15 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP of:

25 Double Unders

5 Burpee Bar Muscle-ups
Scale for Bar Muscle-ups: 5 Burpees + 7 Pull-ups + 10 Push-ups. Double Unders should be scaled to a number you can complete in 30 seconds or less.

Rest

2 minutes

Metcon (AMRAP – Reps)

In 8 minutes, complete:

800m Run

AMRAP Slam-Ball Clusters with Slam (40/30)
Score: Clusters with Slam

Calories For Time

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

15 Banded Ext Rotation

15 Banded Ext Rotation and Press

10 Banded Foam roller Presses (bands on wrists)

10 Bent Over Rows (medium weight)

Metcon (Time)

4 Rounds For Time:

20 Calorie Ski Erg

25 Calories Assault Bike

30 Calorie Row

Mobility

15 Minute Yoga flow

Week 7

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

1 @ 60%

1 @ 70%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 90%

Clean and Jerk

1 @ 60%

1 @ 70%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 90%

Front Squat

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

1×2 @ 85%

1×1 @ 90%

1×1 @ 95%

1×2 @ 85%

Snatch Pull

4×2 @ 85%

Shoulder Press (3-3-3-3)

DU/T2B/Front Squat

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

1:00 Single Unders

0:30 Crossovers

0:30 Double Unders

10 Banded Ext. Rotations / side

15 GHD Hip Extensions

15 V-Ups

10 High Five Squats

10 Cossack Squats

15 Wall Squats

15 V-Ups

1:00 Calf Stretch / side

10 Front Squats (45/35)

Metcon

Metcon (AMRAP – Reps)

5 minutes to complete:

50 Double Unders

25 Toes-to-bars

10 Front Squats (135/95)

–1 minute rest–

5 minutes to complete:

75 Double Unders

20 Toes-to-bars

10 Front Squats (155/105)

–1 minute rest–

5 minutes to complete:

100 Double Unders

15 Toes-to-bars

10 Front Squats (185/125)

–1 minute rest–

5 minutes to complete:

125 Double Unders

10 Toes-to-bars

10 Front Squats (205/145)

*all front squats are from the floor
Score: Total front squats completed

Perfect score: 40

Scale so that you can perform 50 DU in a minute or less and be able to perform multiple sets to 10 unbroken toes-to-bars , otherwise scale the movement/number down. The point is to make it to front squats each round. You may not finish all 10 each round, but you are intended to get there every time. Scale the last front squat weight down to one which you can perform a hard 10 unbroken and scale the preceding rounds back accordingly from there.

You can change your weight for the next round only during the 1 minute rest period. You CANNOT change it earlier, even if you finished the front squats with time to spare.

Power Clean and Power Jerk + Burpees/G2OH

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Inchworms

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side

5 PVC Passes

15 Cobras (2.5s)

15 GHD Hip Extensions

10 Wipers

10 Scorpions

10 Single Leg KB RDL (light) / side

1:00 Handstand Progressions

TOGETHER:

5 Shoulder Press (45/35)

5 Good Mornings (45/35)

5 Power Cleans (45/35)

5 Power Jerks (45/35)

5 Power Clean + Power Jerks (45/35)

Strength

Power Clean + Power Jerk (1 EMOM x 10)

Build up in weight throughout. Complete the movement as a power clean and from the “catch position,” go straight into the jerk. Use this EMOM as a time to practice the cycling from ground to shoulders to overhead in a fast and fluid motion.

Metcon

Metcon (Time)

15 burpees over bar

5 ground-to-overhead

12 burpees over bar

4 ground-to-overhead

9 burpees over bar

3 ground-to-overhead

(Rx: 185/125, Rx+: 205/145)
8 minute timecap

Ground-to-overhead are meant to be at a heavy weight that can be repeated in a ‘relentless singles’ fashion or better.

Week 6

CrossFit ATR, CrossFit ATR North – Barbell Club

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Hang Power Snatch

1×3 @ 50%

1×3 @ 60%

1×2 @ 65%

3×2 @ 70%

Snatch Pull

1×3 @ 80%

3×2 @ 85%

Front Squat

1×3 @ 60%

1×3 @ 70%

1×3 @ 80%

1×3 @ 85%

1×2 @ 90%

1×3 @ 85%

Shoulder Press (3-3-3)