WOD

Volume with Squats, Deads, and Running

CrossFit ATR – CrossFit

Turkish Get Up (1-1-1-1-1-1-1)

Metcon (Time)

4 Rounds of:

25 Back Squats (115/85)

25 Deadlifts (115/85)

400m Run

*No rack permitted
Rx+= 135/95

Hero WOD- Rich

CrossFit ATR – CrossFit


Rich (Time)

For time:

13 squat snatches, 155 lb.

Then, 10 rounds of:

10 pull-ups

100-meter sprint

Then, 13 squat cleans, 155 lb.

Week 3

CrossFit ATR – Barbell Club

Back Squat (1RM)

Snatch Panda Pull (5×3 @ 95%)

Pause Overhead Squat (3×3 @ YOUR PICK)

3 seconds pause

Lets work on efficiency

CrossFit ATR – CrossFit

Metcon (AMRAP – Rounds)

4 Rounds:

10 RKBS (71/53)

50′ Suitcase Carry (Right Arm)

50′ Suitcase Carry (Left Arm)

20 Cross Touches

10 Cal Assault Bike or Ski Erg

Skill Development

Rowing

Metcon (Distance)

5 minutes of Blind Rowing scored in meters.

Once started, coaches will flip your PM display monitor so that you cannot see it. For every 100m short of 1500m at the end, you will perform 10 Burpees. Use your ‘blinded’ time to focus on your technique.

Pause Front Squats. Is it getting better?

CrossFit ATR – CrossFit

Paused Front Squat (1RM)

5 seconds in bottom, 12 seconds in top. 12 minutes.

Paused Front Squat (3×3 at your pick with PERFECT form)

5 seconds at bottom, 12 seconds at top, every rep- NO BELTS. Each set will be done every 3 minutes.

Metcon (Time)

20-15-10-5

Wall Balls (20/14)

GHD Sit-ups
7 Minute Cap

“Prison Friday” on Tanktop Tuesday

CrossFit ATR – CrossFit

This will be the most epic pump we’ve ever done. This is not the order it has to be done. You can mix and match sets/exercises how you want. Just keep track and get it all done. It will be tough to fit this all in, so make sure you’re supersetting some of these. We will discuss possible ‘pump strategies.’

Rules

For “Prison Friday,” the sets can be completed in any order. The order it is in is what I think is the best bang for your buck, but feel free to mix it up based on the availability of equipment and by preference.


Prison Rules

DB Bench Press (5×10 AHAP)

Pull-ups (5x MAX REPS)

Dips (5x MAX REPS)

Barbell Bicep Curls (5×10 AHAP)

YES

Barbell Skullcrushers (5×10 AHAP)

DB Hammer Curls (5×10 AHAP)

Finisher

Metcon (Time)

15-10-5-10-15

Calories Assault Bike

Double Unders

*Rx+: Unbroken Double Unders

“D-Ball Carry Cindy”

CrossFit ATR – CrossFit

Skill Development

Ring Muscle-Up Skills and Transitions

Metcon (AMRAP – Rounds)

EMOM x5

3 Ring Muscle-ups
Score: Successful Rounds Completed

Scale: To be assigned on a personal basis

Metcon (Time)

10 Rounds of:

5 Pullups

10 Pushups

15 Squats

200 ft Double Implement Carry (40 D-Ball + 20 MB/30 D-Ball + 14 MB)

Week 3

CrossFit ATR – Barbell Club

Snatch (6×2 @ 90+%)

14 minutes to complete. You can increase weight, just keep all sets above 90%

Clean and Jerk (3×2 @ 90+%)

10 minutes to complete. You can increase weight, just keep all sets above 90%

Front Squat (Heavy Single)

Front Squat (5×3 @ 85% of HS)

Partner HERO WOD- Gallant

CrossFit ATR – CrossFit

Metcon (Time)

Partner-“Gallant”

Run 1 mile with a 20/14 medicine ball

60 Burpee pull-ups

Run 800 meters with a 20/14 medicine ball

30 Burpee pull-ups

Run 400 meters with a 20/14 medicine ball

15 Burpee pull-ups
You both run the full distance but have 1 ball to carry between the two of you. The ball must never touch the floor on the runs. The reps, however, are split amongst the two of you in whatever fashion you’d like.

Pause Front Squats!

CrossFit ATR – CrossFit

Paused Front Squat (Build to 1RM)

7 seconds at bottom, 15 seconds at top. NO BELTS. 12 minutes

Paused Front Squat (3×3 @ 85%)

Same pauses every rep, NO BELTS. Each set will be done every 3 minutes.

If this is your first time doing this, use 80%.

Week 1- 3×3 @ 80%

Week 2- 3×3 @ 83%

Metcon (AMRAP – Rounds)

EMOM x10

4 Manmakers (40/30)
Score: Rounds successfully completed. Perfect Score: 10.

Erg Cindy

CrossFit ATR – CrossFit

Core Development

15 Minutes of a Core Circuit

Erg Cindy (AMRAP – Rounds and Reps)

20 min AMRAP of:

5 Cals Ski Erg

10 Cals Assault Bike

15 Cals Rower

Week 2

CrossFit ATR – Barbell Club

Back Squat (2-4-6-8-10)

Snatch Panda Pull (5×3 @ 90%)

Pause Overhead Squat (3×3 @ YOUR PICK)

3 seconds pause

Row/Deadlifts/Box Jumps

CrossFit ATR – CrossFit

Important notice!
Tomorrow the gym parking lot will be closed in order to resurface the asphalt.. Pepsi has given us permission to park in the community parking lot located on Pepsi drive. As you turn on pepsi drive the entrance will be on the immediate left. (Thank you Brian Kent!)

Deadlift (5-4-4-3-3-3-2-2-2-2)

Metcon (Time)

3 Rounds of:

500m Row

12 Deadlifts (BW)

21 Box jump (20-inch)
Men and Women have same weight/height standards today.

HERO WOD- Roney

CrossFit ATR – CrossFit

Roney (Time)

4 Rounds for time of:

200m Run

11 Thrusters, 135#

200m Run

11 Push Press, 135#

200m Run

11 Bench Press, 135#
In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011
To learn more about Roney click here
Women’s Weight: 85 lbs.

Weighted Pullups + Burpees/K2E

CrossFit ATR – CrossFit

Weighted Pull-ups (Build to 1RM)

Weighted Pull-ups (5×3 @ 80% of 1RM)

Metcon (Time)

10 Rounds of:

7 Burpees

7 Knees to elbows

Week 2

CrossFit ATR – Barbell Club

Snatch (7×2 @ 85%)

16 minutes to complete

Clean and Jerk (4×2 @ 85%)

12 minutes to complete

Front Squat (Heavy Single)

Front Squat (5×3 @ 85% of HS)

Wonder Woman

CrossFit ATR – CrossFit

We’re up for best CrossFit gym in San Diego in San Diego’s A-List rankings (1st place last year!) We would love if you voted for us again. We’ll have it open at the gym if you’d like to vote there. Voting ends tomorrow. Thanks! http://sandiegoalist.cityvoter.com/crossfit-atr/biz/680920

Wonder Woman (AMRAP – Rounds and Reps)

20 min AMRAP of:

50 Double Unders

7 OHS (135/85)

5 C2B-T2B (a C2B Pullup, then a T2B, C2B, T2B,…)

*Thoughts: Wonder Woman is fast and enduring (DU), has great top to bottom strength and flexibility (OHS), and is exceptionally skilled (C2B/T2B combo).

Goku

CrossFit ATR – CrossFit

We’re up for best CrossFit gym in San Diego in San Diego’s A-List rankings (1st place last year!) We would love if you voted for us again. We’ll have it open at the gym if you’d like to vote there. Voting ends Sunday. Thanks! http://sandiegoalist.cityvoter.com/crossfit-atr/biz/680920

Goku (Time)

With a 20 lbs. weight vest…

Buy-In: 1 minute doing Cossack Squats

100 Walking DB Lunges (30/20)

100 Straight Leg Situps

50 One-Arm Pushups (25/side)

Take off weight vest for…

50m Shuttle Run (5x10m)

50 Wall Balls (30/20)

50m Shuttle Run (5x10m)

*Thoughts: Goku always warms up with a few Cossack Squats and wears weighted clothing until he’s deep into a fight. Then he removes it to increase his fight speed. He always does thousands of 1-arm pushups, lunges, and situps. The Wall Balls are meant to emulate his signature “Kamehameha.” The shuttle runs are meant to represent his incredible speed. Oh, and we know this WOD will take a bit. That’s the point. Goku loves training more than anyone.
Goku’s colors are Orange and Blue. There are Wall Balls that are Blue (30 lbs.) and Orange (20 lbs.)