WOD

Week 2

CrossFit ATR North – Barbell Club

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Snatch (Various)

4 @ 60%

4 @ 70%

4×4 @ 80%

Clean (Various)

4 @ 60%

4 @ 70%

4×4 @ 80%

Split Jerk (Various)

3 @ 60%

3 @ 70%

2×3 @ 80%

2×3 @ 85%

OHS + DU/WB/Pull-ups/Bike

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15 Banded Ext. Rotations w/ Press

15 Scap Pullups

0:30 Handstand “Stuff”

10 PVC Passes

10 PVC OHS

15 PVC GHD Hip Extensions

10 PVC B/N Sotts Press

DONE TOGETHER:

10 B/N Snatch Grip Press (45/35)

10 B/N Snatch Grip Split Jerks (45/35)

0:30 Bottom of OHS Hold (45/35)

10 OHS (45/35)

Overhead Squat (5-5-5-3-3-3RM)

16 minutes

Metcon (Time)

200 Double Unders

100 Wall Balls (20/14 to 10/9 ft.)

50 C2B Pullups

25 Calorie Assault Bike
17 minute timecap

Week 2

CrossFit ATR – Barbell Club

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Snatch (Various)

4 @ 60%

4 @ 70%

4×4 @ 80%

Clean (Various)

4 @ 60%

4 @ 70%

4×4 @ 80%

Split Jerk (Various)

3 @ 60%

3 @ 70%

2×3 @ 80%

2×3 @ 85%

Snatch Pull (4×4 @ 85%)

Perform at least 3 warmup sets

Back Squat (Various)

4 @ 60%

4 @ 70%

4×4 @ 80%

Shoulder Press (5×4)

You pick the weight

Pushup/Carry + Row/Squat

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m run

100m Lunge

10 Pushups

10 PVC GHD Hip Extensions

0:30 Front/Side/Side Plank

1-Arm KB Front Rack Carry (moderate)

10 Goblet Squats (moderate)

15 Slam Ball Squats (40/30)

Metcon (Time)

4 Rounds of:

25 Pushups

100m Single-Arm KB Front Rack Carry (53/35)

—5 min Rest—

4 Rounds of:

15 Calorie Row

25 Slam Ball Squats (40/30)
Scale so that you can complete 25 pushups unbroken at the start of the workout.

Must hug the slam ball for the squats to count.

Metcon (Time)

4 Rounds of:

25 Pushups

100m Single-Arm KB Front Rack Carry (53/35)

—5 min Rest—

4 Rounds of:

15 Calorie Row

25 Slam Ball Squats (40/30)
Scale so that you can complete 25 pushups unbroken at the start of the workout.

Must hug the slam ball for the squats to count.

Squat + H2OH/Pullups

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Calf Stretch / side

5 Double Pushup Inchworms

5 Scap Pullups, 5 Strict Pullups

0:30 Hollow Hold

1:00 Handstand “Stuff”

15 Banded Squats

15 PVC GHD Hip Extensions

15 Barbell Press

15 Good Morning to Squats (45/35)

Back Squat (Build to a Heavy Triple)

15 minutes

Metcon (Time)

5-10-15-20

Hang to Overhead (135/95)

Pullups
Scale so that you can perform 10 H2OH and 10 Pullups consecutively.

*time cap: 16 mins

Getup

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

3 Rounds:

Run 200

Banded Lateral Steps ( )

10 Wipers

15 Cobras (2.5)

:20 Side Plank (R & L)

Turkish Get Up (2-2-2-2)

Metcon (Time)

4 Rounds:

25m Sled Push (+270/+180)

50m Farmers Walk (70/40)

200m Sandbag Run (60/40)

Mobility

1:00 Per Side:

Calf Stretch

Banded Quad Stretch

Pigeon Stretch

Pec Stretch

Week 1

CrossFit ATR – Barbell Club

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Snatch (Various)

3 @ 60%

3 @ 70%

3×3 @ 80%

Clean (Various)

3 @ 60%

3 @ 70%

3×3 @ 80%

Clean Pull Deadlift (4×4 @ 85%)

Right to it

Front Squat (Various)

4 @ 60%

4 @ 70%

3×4 @ 80%

Push Press (Various)

4 @ 60%

4 @ 65%

2×3 @ 70%

Deadlifts, then DU/GHD/Lunge/Slam

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 pvc passes

10 pvc OHS

5 strict pull ups

10 hollow rocks

20 band pull aparts

5 strict pull ups

2 rounds:

10 kb sumo deadlift high pull (moderate)

30 sec double unders

15 v-ups

Deadlift (Build to a Heavy Triple)

15 minutes

Metcon (Time)

2 Rounds of:

100 Double Unders

50 GHD Situps

40 Lunges (115/75)

30 Slam Balls (40/30)
22 minute timecap.

Scale so that 100 DU can be done in less than 2 minutes, 50 GHD Situps can be done in less than 4 minutes, and the Lunges can be done in 2 subsets or less.

Shoulder Press + Bench/Running

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Scap Pullups

5 Scap Pushups

5 Double Pushup Burpees

5 Double Pushup Inchworms

3 Rounds of:

10 Banded Low External Rotations

0:30 Hanging Hollow Hold

0:30 Handstand “Stuff”

2 Rounds of:

10 Wipers

10 Scorpions

10 Palloff Presses / side

1 Round of:

1:00 Side Plank / side

Shoulder Press (5-5-5, then 3×5)

3 sets to warm up, then decide on a weight for 3×5.

15 minutes

Metcon (Time)

For Time:

50 Bench Press (BW/0.75x BW)

*every rack of the bar is a 400m run
Scale so that you can complete (at least) the first 10 reps unbroken.

Last week of complexes

CrossFit ATR North – Barbell Club

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#DirectCrotchShotPlex (Build to Heaviest)

Snatch + Below Knee Snatch + Above Knee Snatch
20 minutes

1 PC + 1 Jerk + 1 FS + 1 Jerk (Build to Heaviest)

1 Power Clean, 1 Split Jerk, 1 Front Squat, 1 Split Jerk
25 minutes

Barbell GHD Hip Extensions (3×10)

Squats + KBS/Bike/Muscle-ups

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 of Assault Bike

1:00 Wall Sit

0:30 Perfect Lunge/ leg

5 Double Pushup Inchworms

15 PVC GHD Hip Extensions

15 Air Squats

10 Scap Pullups

5 Strict Pullups

10 Goblet Squats (moderate-heavy)

Guided Front Squat Work

Front Squat (5-5-5-5-5)

15 minutes

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

21 KBS (71/53)

15 Calorie Bike

9 Bar Muscleups

Sub for MU: 9 Pullups + 9 Ring Rows
Scale so that all 21 KBS can be done unbroken. Only perform muscle-ups if you’re good at them. This is NOT the type of workout to be shooting less than 50%. There’s too many reps to be grinding through ‘chicken-wing type’ reps. Please scale accordingly.

Week 1

CrossFit ATR – Barbell Club

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Snatch (Various)

4 @ 60%

4 @ 70%

3×4 @ 80%

Clean and Jerk (Various)

4+2 @ 60%

4+2 @ 70%

3×4+1 @ 80%

Snatch Pull (4×4 @ 85%)

Warmup with at least 3 sets

Split Jerk (Various)

3 @ 70%

2×3 @ 80%

2 @ 85%

Back Squat (Various)

4 @ 60%

4 @ 70%

4×4 @ 80%

May the 4th be with you

CrossFit ATR – Barbell Club

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#DirectCrotchShotPlex (Build to Heaviest)

Snatch + Below Knee Snatch + Above Knee Snatch
20 minutes

1 PC + 1 Jerk + 1 FS + 1 Jerk (Build to Heaviest)

1 Power Clean, 1 Split Jerk, 1 Front Squat, 1 Split Jerk
25 minutes

Barbell GHD Hip Extensions (3×10)

Recovery

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Minutes Foam Rolling:

Quads, Lats, T- spine

3 Rounds:

15 External Rotation Low

15 Band Pull Aparts

15 Cobras (5/2.5)

:30 Pec Stretch (Per side)

3 Rounds:

Banded Lateral Steps -> <-
10 Wipers

10 Scorpions

3 Sided Plank (:30 per)

Metcon (Time)

5 Rounds:

12 DB Rows (Per side) (AHAP)

24 Rope Slams

200m Run

Mobility

:90 Per Side:

Couch stretch

Pigeon Stretch

Banded Lat Stretch

Pec Stretch

Such a complex lift…

CrossFit ATR North – Barbell Club

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Snatch Grip Push Press (Build to Heaviest)

15 minutes

#rackcity (Build to Heaviest)

4 Front Squats + 1 Clean
20 minutes

#yudodistomedar (Build to Heaviest)

2 Hang PSn + Sn Grip Push Press + Sn Balance + Snatch
20 minutes

May we see May already?

CrossFit ATR – Barbell Club

Decide if you want to do Cal State Games and see me about it because CSG programming starts next Sunday!

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#theromaleosmademedoit (Build to Heaviest)

Snatch Pull + 2 Below Knee Snatches
20 minutes

#puttheASSinmassive (Build to Heaviest)

Clean + Hang Clean + Lunge/leg + Jerk
20 minutes

Glute-Ham Raises (3×10)

DT

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15/12 Calorie Assault Bike

5 Double Pushup Inchworms

Walking Lunge —>

Walking Toe Touches <---
2 Rounds of:

10 GHD Hip Extensions

10 KB Single Leg Deadlifts / side

2 Rounds of:

0:30 Hanging Hollow Body Hold

1:00 of Handstand “Stuff”

Coach will guide you through

1 Round of:

DT with an empty bar

2-Rep DT Complex (Build to Heaviest)

2 Deadlifts + 2 Hang Power Cleans + Jerks
12 minutes

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 Feburary, 20 2009
To learn more about DT click here
In order to get the appropriate intensity, athletes should scale to a weight that they can do at least 1 full round unbroken. Yes, we are asking you to do the first round unbroken.

Strategy: If you’re going to drop the bar, do it after 11 Deadlifts and 8 Hang Power Cleans.

Everyone loves a little complexity

CrossFit ATR – Barbell Club

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#stealthiscomplex (Build to Heaviest)

Snatch Grip Deadlift + Hang Snatch Pull + Hang Snatch + Pause OHS (3-seconds)
20 minutes

#WTFarelegsanyway (Build to Heaviest)

3 Front Squats @ 3331
25 minutes

2 Push Press, 1 Split Jerk (Build to Heaviest)

Build to a heavy single:

2 Push Press, 1 Split Jerk
16 minutes