WOD

Week 3

CrossFit ATR – Barbell Club

View Public Whiteboard

Snatch (10×2, E2M, ending in 85%)

For example:

1. 55%

2. 60%

3. 65%

4. 70%

5. 75%

6. 75%

7. 80%

8. 80%

9. 85%

10. 85%

Clean and Jerk (10×2, E3M, ending in 85%)

Front Squat (Build to a Heavy Single)

Then 5×3 @ 85% of heavy single. Note in comments.

RDL (5-5-5-5)

Romanian Deadlifts
70-80-90-95% of Clean

Sunday Funday

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

400m Run

25 Hollow Rocks

:30 Side Plank (R&L)

25 Cross Touches (Per Side)

Metcon (3 Rounds for reps)

7 Minute AMRAP:

160m Shuttle

Max Reps Push-ups

*40m Sprint down and back twice.

Every time you break on the pushups you must complete another 160m Shuttle

Rest 3 Minutes

5 Minute AMRAP:

10 DBall Slams (40/30)

5 DBall Box Step overs (24/20)

*hands cannot touch the box during the step over.

Rest 3 Minutes

3 Minute AMRAP:

Rope Climbs (20’)

*Sub for Rope Climbs is working on your hitch or Ring Rows
Score each AMRAP as its own round.

Round 1: 7 Minute AMRAP

Round 2: 5 Minute AMRAP

Round 3: 3 Minute AMRAP

Mobility

20 Minutes of CrossFit Recovery Yoga

4 Benchmarks in 1 Workout!

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

400m Run

10 Double Pushup Inchworms

10 Scap Pull-ups

15 Air Squats

15 GHD Hip Extensions

10 Pull-ups

10 aKBS

10 Wall Squats

15 Banded Ext. Rotations w/ Press

10 Banded Face Pulls

20 Wall Balls

Metcon (Time)

For Time:

Elizabeth

21-15-9 of Cleans (135/95) and Ring Dips

Helen

3 Rounds of 400m Run, 21 KBS (53/35), 12 Pull-ups

Fran

21-15-9 of Thrusters (95/65) and Pull-ups

Karen

150 Wall Balls (20/14 to 10/9 ft.)
25 minute timecap

Scale so that each individual workout is easy in terms of load and volume. Coaches will tell you expectations of each workout. Please do NOT try to PR any one of these workouts. This is scored as one workout, so pace accordingly.

OHS + Lunge/GHD Sit-ups/Bike

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

5 Double Pushup Inchworms

10 High Five Squats

10 Cossack Squats

15 Wall Squats

15 Banded Ext. Rotations w/ Press

10 PVC GHD Hip Extensions

Done Together (45/35):

10 PVC Passes

10 PVC Tempo OHS (3311)

10 PVC B/N Sotts Press

10 B/N Split Jerk

10 OHS

Overhead Squat (Build to a Heavy Single)

15 minutes

Metcon (Time)

4 Rounds of:

20 DB Lunge (50/30 per hand)

20 GHD Sit-ups

20/15 Calorie Bike
18 minute timecap

Scale so that you can complete each movement in about 1 minute to start. Scale GHD Sit-ups to weighted sit-ups if needed. If 20 calories has no shot of being done in 1 minute (to start), scale down to an amount you can perform in an intense minute. Scale no lower than 12 calories. Only the first round of bike is expected to take about 1 minute. Please do not scale too low on the calories. Give yourself an intense minute on the bike and keep that calorie count on subsequent rounds despite how long it takes.

QuickHiiT

CrossFit ATR North – QuickHiiT

View Public Whiteboard

Warm-Up

Warm-up (No Measure)

8/10 cal bike

15 banded squats

15 ring rows

15 v-ups

15 supermans

15 cobras (2.5 lbs)

45 sec plank

Metcon

Metcon (No Measure)

EMOM (4 rounds):

200 m row

18 push presses (10 / 20 lb dumbbells)

18 RKBS (24 / 44 lbs)

18 DB rows (9 each side, 15 / 25 lbs)

18 sit-ups

30 sec plank / 30 sec rest

Week 2

CrossFit ATR – Barbell Club

View Public Whiteboard

Muscle Snatch + High Hang Snatch (Build to Max)

13 minutes

High Hang Snatch High Pull + Below Knee Snatch (2×2+1 @ 70%, 2×2+1 @ 75%, 2+1 @ 80%)

16 minutes

Back Squat (Build to a Heavy Single)

Then 3×5 @ 80% of Heavy Single

DB Rows (10-9-8-7-6-5-4-3-2-1 per arm)

HEAVY and with minimal rest

Recovery

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-Up

3 Rounds:

:30 Double Unders

10 Banded Squats

15 Banded Ext Rot Low

20 Cobras (2.5lbs)

Accessory Work

8 Rounds:

:20 Hollow Rock

:15 Superman

* Try to not touch the floor with your hands or legs as you roll from the Hollow Rock into the Superman

* Start as a Hollow Rock and as you fatigue turn it into a Hollow Hold

Metcon (Time)

For time:

10-20-30-20-10

Calories (your choice)

Unbroken Double Unders

Sandbag/Dball Squats (60/40)(40/30)

*Sandbag must travel 100m after each round.

Mobility

90 Seconds Per:

Foam Roll Quads

Couch Stretch

Pigeon Stretch

Groin Stretch

PVC Lat/Tricep Stretch (over GHD)

Foam Roller Pec Stretch (2.5lbs)

QuickHiiT

CrossFit ATR North – QuickHiiT

View Public Whiteboard

Warm-Up

Warm-up (No Measure)

400 m run

Walking lunges ==>

Walking toe touches <==
10 inchworms w/ 1 push-up

15 ring rows

15 goblet squats (20 / 30 lb DB)

15 sit-ups

15 box jumps (or step ups)

Metcon

Metcon (Time)

3 Rounds for time:

10 / 12 cal bike

12 sumo deadlift high-pulls (35 / 44 KB)

12 hollow rocks

12 shoulder presses (10 / 20 lbs)

12 jump squats

10 burpees

30 sec plank

1 minute rest

Muscle-ups then Run/Push Press/C2B

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

30 Walking Lunges

30 Hollow Rocks

10 Wipers / side

10 Scorpions / side

10 Scap Pullups

15 Band Pull Aparts

15 Palloff Presses / side

10 Banded Ext. Rotations w/ Press

10 PVC Passes

15 PVC GHD Hip Extensions

15 Push-ups

10 Cossack Squats

5 Strict Pullups

5 Big Kips

Metcon (No Measure)

EMOM x 10:

2 Ring or Bar Muscle-ups
Sub for Muscle-ups:

On each minute, complete: 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups

Metcon (AMRAP – Reps)

16 min AMRAP of:

3-6-9-12 . . . reps of

Push Press (115/75)

Chest-to-Bar Pull-ups

Buy-In: 1 Mile Run
Push presses start on floor. Scale so that you can complete 10 of each movement unbroken. If you cannot perform c2b pull-ups without assistance, scale to chin over bar pull-ups.

Score: Total reps completed.

QuickHiiT

CrossFit ATR North – QuickHiiT

View Public Whiteboard

Warm-Up

Warm-up (No Measure)

10 / 12 Cal bike

Bear crawl ==>

Walking toe touches <==
50 single-unders

10 external low rotations (each side)

15 banded squats

15 pull-ups

15 sit-ups

Metcon

Metcon (No Measure)

24 Min EMOM

Min:

1: 12 Cal Row

2: 12 Wall balls (10 / 14 lbs)

3: 15 Ring rows

4: 15 RKBS (35 / 44 lbs)

5: 15 weighted sit-ups (10 / 15 lbs)

6: 30 sec plank / 30 sec rest

Reverse Reverse

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

18 min cap

Warm-up (No Measure)

400m run

10 barbell thrusters

10 wipers/side

10 good mornings

10 scorpions/side

10 low ext. shoulder rotations/side

5 burpee pullups

10 barbell hang cleans

10 deadlifts (weighted)

10 ext rotations w/press /side

5 box jumps

10 db snatches

5 front squats

10 deadlifts (heavier)

Metcon

continuously running clock 0-24 mins

A: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10-20-30-40-50…

Alt DB Snatch (50/30)

Box Jump Overs (24/20)

B: Metcon (Weight)

2 Deadlifts + 2 Hang Squat Cleans
12 minutes to find heaviest.

In order for complex to count, you may not loosen grip at all during deadlifts – must be “touch & go”.

QuickHiiT

CrossFit ATR North – QuickHiiT

View Public Whiteboard

Warm-Up

Warm-up (No Measure)

300 m row

10 inchworms with 1 push-up

15 banded squats

15 banded hip raises

15 supermans

15 v-ups

15 step ups

Metcon

Metcon (Time)

3 Rounds for Time:

200 m run

15 ring rows

12 slam balls

15 sit-ups

15 tricep dips (on bench / box / floor)

15 goblet squats (15 lb / 25 lbs)

45 sec plank / 45 sec rest

EMOMday

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

400m Run

10 Walking Toe Touches

15 Banded Low Ext. Rotations / side

15 Banded Face Pulls

10 PVC Passes

10 PVC GHD Hip Extensions

1:00 Handstand “Stuff”

Metcon (Time)

EMOM x 10 of:

12/10 Calorie Row (AFAP)
Score: Your slowest round

Metcon (Time)

Every 3 minutes for 5 rounds:

10 Pull-ups

10 1-arm KB Hang Power Clean and Jerk (71/53)

10 Burpees
Score: Your slowest round

Scale so that you can complete all 10 reps of each exercise in a row, with the hardest exercise being the KB Hang PC+Jerk. Each round, you must split the work with 5 reps per hand.

Week 2

CrossFit ATR – Barbell Club

View Public Whiteboard

Snatch (10×2, E2M, ending in 80%)

For example:

1. 50%

2. 55%

3. 60%

4. 60%

5. 65%

6. 65%

7. 70%

8. 75%

9. 75%

10. 80%

Clean and Jerk (10×2, E3M, ending in 80%)

Front Squat (Build to a Heavy Single)

Then 5×3 @ 85% of heavy single. Note in comments.

RDL (5-5-5-5)

Romanian Deadlifts
70-80-85-90% of Clean

Little Chipper

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

10 Cat Cows

10 Scap Pushups

5 Double Pushup Inchworms

30 Step Back Lunges

10 Walking Toe Touches

15 PVC GHD Hip Extensions

10 Fist Pushups

15 Band Pull Aparts

10 Palloff Presses / side

10 Single-leg KB RDL (light)

10 Banded Ext. Rotations w/ Press

2 Wall Walks

Metcon (Time)

2 Rounds of:

25 Calories (machine of your choice)

25m Handstand Walk

25 Deadlifts (135/95)

25 Ring Dips

25 Deadlifts

* sub for hs walk = 5 wall walks
Scale so that you can perform 10+ ring dips unbroken, otherwise scale to bar dips, banded dips, pushups. Yes, we know the deadlifts are light, but there’s 100 reps. Don’t rush it and don’t get sloppy- you will pay the price if you do.

Pullups and Ascending Double Unders

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

200m Run

1 minute of Single Unders

1 minute of Double Unders

10 Banded Low Ext. Rotations / side (0:03 HOLD each rep)

15 Band Pull Aparts

10 Cobras (5/2.5)

20 Hollow Rocks

15 Scap Pull-ups

5 Strict Pull-ups

1 minute of Couch Stretch / leg

1 minute of Calf Stretch / leg

1 minute of Glute Stretch / leg

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

15 minutes

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

10 Pull-ups

10 Unbroken Double Unders

10 Pull-ups

20 Unbroken Double Unders

10 Pull-ups

30 Unbroken Double Unders

cont…

Buy-in: 800m Run
Scoring: Each Pullup + DU couplet is 1 round.

Scale Pull-ups down to a means where you can start the workout doing 10 unbroken. Scale Unbroken DU down to DU. If you cannot perform 30 DU in 1 minute, scale the set amount of DU down.

For example, 5-10-15…, 4-8-12…, 3-6-9…, etc.

QuickHiiT

CrossFit ATR North – QuickHiiT

View Public Whiteboard

Warm-up

()

Warm-up (No Measure)

10/12 cal bike

Monster walk ==> <==
10 inchworms w/ 1 push-up

10 scorpions

15 banded squats

15 hip banded hip raises

15 sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP

250 m row

25 m sled push

14 DB deadlifts (15 / 25 lbs)

14 DB snatches total (15 / 25 lbs)

14 hollow rocks

30 sec plank / 30 sec rest

Week 1

CrossFit ATR – Barbell Club

View Public Whiteboard

Muscle Snatch (3×3 @ 50%)

12 minutes

Snatch Balance (8×1 ending in 80+% Snatch)

16 minutes

For example:

1. 50%

2. 55%

3. 60%

4. 65%

5. 70%

6. 75%

7. 80%

8. 83%

Snatch Pull (5×4 @ 80%)

18 minutes

Bulgarian Split Squat (1 min AMRAP per leg)

Single Leg Squat w/rear foot elevated on bench, box, or similar.
Do weaker leg first. Aim for 1/3 of bodyweight per arm (males), 1/4 of bodyweight per arm (females).

Pull-ups (Your pick of reps EMOM until 50 reps completed)

Strict. Scale with a band if needed. Aim to perform at least 5 reps per minute.