WOD

Week 4- Deload

CrossFit ATR – Barbell Club

Snatch Balance (8×2)

Every 2 minutes, together. Last set is 80% of Snatch

Snatch Pull (5×3 @ 75%)

Bulgarian Split Squat (1 min AMRAP/leg)

Single Leg Squat w/rear foot elevated on bench, box, or similar.

Skill Development

We will be going over technique thoroughly this class. Deload serves as a great time to give the body a break before big lifting, but also refine technique. We will be doing lots of light weight reps and drills.

Assault on the Bike

CrossFit ATR – CrossFit

Dr. Claudia is hosting a Mobility night here at ATR Friday, June 9th (tomorrow!) at 7:00 pm and it’s free for all ATR members. We won this back in December for how many registrants we had at PGC’s Reindeer Games. If you have issues with a front rack in cleans/front squats or if you have any shoulder troubles, this seminar is for you. This is planned to be a social event as well, so feel free to bring in some wine!

Metcon (Calories)

10 Rounds

:30 max effort Assault Bike

100′ Waiters walk (AHAP)

Rest 1:00
Tracking total calories

Mobility

15 minutes of mobility

#buttstuff

CrossFit ATR – CrossFit

Dr. Claudia is hosting a Mobility night here at ATR Friday, June 9th at 7:00 pm and it’s free for all ATR members. We won this back in December for how many registrants we had at PGC’s Reindeer Games. If you have issues with a front rack in cleans/front squats or if you have any shoulder troubles, this seminar is for you. This is planned to be a social event as well, so feel free to bring in some wine!

Back Rack Lunge (1 Rep/leg, EMOM x10)

Increasing weight throughout

Metcon (Time)

6-9-12-9-6 reps for time of:

Burpees Over Bar

Deadlifts (185/125)

DB Lunges/leg (60/35 per hand)
Lunges are performed while holding DBs at your sides.

Tanktop Tuesday

CrossFit ATR – CrossFit

Dr. Claudia is hosting a Mobility night here at ATR Friday, June 9th at 7:00 pm and it’s free for all ATR members. We won this back in December for how many registrants we had at PGC’s Reindeer Games. If you have issues with a front rack in cleans/front squats or if you have any shoulder troubles, this seminar is for you. This is planned to be a social event as well, so feel free to bring in some wine!

DB Bench Press (8-8-8-8-8)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAPof:

21 GHD Sit-ups

14 One-Arm DB Jerks (50/30)
*Each round, you must do all 14 DB jerks on one arm. Next round is the other arm. Start Round 1 on weak side.

Tanktop Advantage: You can split the work between arms each round.

Cleans, Muscleups, and Jump Rope

CrossFit ATR – CrossFit

Dr. Claudia is hosting a Mobility night here at ATR Friday, June 9th at 7:00 pm and it’s free for all ATR members. We won this back in December for how many registrants we had at PGC’s Reindeer Games. If you have issues with a front rack in cleans/front squats or if you have any shoulder troubles, this seminar is for you. This is planned to be a social event as well, so feel free to bring in some wine!

Clean (1 Rep EMOM x10)

Build up in weight

Metcon (Time)

For time:

150 Single-Unders

10 Bar Muscle-ups

10 Squat Cleans, 115/75 lb.

150 Single-Unders

10 Bar Muscle-ups

15 Squat Cleans, 115/75 lb.

150 Single-Unders

10 Bar Muscle-ups

20 Squat Cleans, 115/75 lb.

150 Single-Unders
10 Bar Muscle-ups Sub: 15 Pullups + 10 Dips

24 Minute Cap

Week 4- Deload

CrossFit ATR – Barbell Club

Snatch (10×2)

Every 2 minutes, together. Building up to 70% for the last set.

Clean and Jerk (8×2)

Every 3 minutes, together. Building up to 70% for the last set.

Front Squat (Build to 85%)

RDL (2×5 @ 75% Clean)

Romanian Deadlifts
Don’t dive into this weight, build up to it.

Hero WOD- Brian

CrossFit ATR – CrossFit

Brian (Time)

3 Rounds for time of:

5 Rope Climbs, 15′

25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here
Women’s weight: 135#

Hero WOD- JT

CrossFit ATR – CrossFit

On Fridays, we flex

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Skill Development

HSPU and Dips- Progressions and Kipping

Week 3- CSG Buildup

CrossFit ATR – Barbell Club

Back Squat (Build to Heavy Single)

then 3×5 @ 80% of Heavy Single

Hang Snatch (5×2 @ 85%)

Bulgarian Split Squat (1 min AMRAP/leg)

Single Leg Squat w/rear foot elevated on bench, box, or similar.
Ideally using 1/3 Bodyweight in each hand (males) and 1/4 Bodyweight in each hands (females).

Optional

Do these if you’re aren’t on the 4 days/week program.

Overhead Plate Flyes (3×10 @ 2.5-5kg)

Use big plates if possible.

GRIFF

CrossFit ATR – CrossFit

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Hero WOD- DG

CrossFit ATR – CrossFit

Weightlifting

Clean and Press (Heavy Single)

15 minutes

Metcon

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Women’s weight: 25#

Hero WOD- Brenton

CrossFit ATR – CrossFit

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

Memorial Day Murph!

CrossFit ATR – CrossFit

Classes at 9am and 10:30am

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
You can scale this with a partner

Week 3- California State Games Buildup

CrossFit ATR – Barbell Club

Snatch (10×2)

Every 2 minutes, together. Building up to 90+% for the last set.

Clean and Jerk (8×2)

Every 3 minutes, together. Building up to 90+% for the last set.

Front Squat (Heavy Single)

then 5×3 @ 85% of Heavy Single

RDL (1×5 @ 100% Clean)

Romanian Deadlifts
Don’t dive into this weight, build up to it.

Power Cleans + Lunges

CrossFit ATR – CrossFit

(1) Gym will be closed this tomorrow, Sunday, 5/28.
(2) Memorial Day “Murph” WOD will be Monday 5/29 at 9am and 10:30am. These will be the only 2 classes on Monday. For more information on the “Murph” WOD, visit the link below.
https://themurphchallenge.com

Metcon (Time)

10 Rounds of:

5 Power Cleans (185/125)

10 Lunges

T2B, Wall Balls, Thrusters

CrossFit ATR – CrossFit

(1) California Regionals starts today at Del Mar Fairgrounds. Be sure to get your tickets to Regionals to support Coach JP!
(2) Gym will be closed this Sunday, 5/28.
(3) Memorial Day “Murph” WOD will be Monday 5/29 at 9am and 10:30am. These will be the only 2 classes on Monday. For more information on the “Murph” WOD, visit the link below.
https://themurphchallenge.com

Thruster (Build up to a Heavy Single EMOM x10)

Yes, from the rack.

Metcon (Time)

15-12-9

Toes-to-Bars

Wall Balls (20/14)

Thrusters (75/55)
Dropping the barbell, coming off the pullup bar or breaking up the wall balls will be a 5 burpee penalty for each infraction.

Week 2- CSG Buildup

CrossFit ATR – Barbell Club

Snatch Balance (8×1)

Every 2 minutes, together. Last set should be above 94% of Snatch.

Snatch Grip Push Press (Build to a Heavy Single)

Snatch Pull (5×3 @ 90%)

Bulgarian Split Squat (1 min AMRAP/leg)

Single Leg Squat w/rear foot elevated on bench, box, or similar.

Rowing Intervals + Holds

CrossFit ATR – CrossFit

(1) California Regionals is this weekend at Del Mar Fairgrounds. Be sure to get your tickets to Regionals to support Coach JP!
(2) Gym will be closed this Sunday, 5/28.
(3) Memorial Day “Murph” WOD will be Monday 5/29 at 9am and 10:30am. These will be the only 2 classes on Monday. For more information on the “Murph” WOD, visit the link below.
https://themurphchallenge.com

Metcon (AMRAP – Reps)

3 minutes of Rowing (calories=reps)

2 minutes of Rest

1 minutes of Wall Sit (every 10s = 1 rep)

3 minutes of Rowing (calories)

2 minutes of Rest

1 minute of Ring Support (every 10s = 1 rep)

3 minutes of Rowing (calories)

2 minutes of Rest

1 minute of Handstand Hold (every 10s = 1 rep)

3 minutes of Rowing (calories)

2 minutes of Rest

1 minute of Coach’s Choice of Hold (10s = 1 rep)