WOD

Strength Week 2

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Power Snatch + OHS (See below)

2 @ 60%

2 @ 65%

2 @ 70%

2×2 @ 75%

Back Squat (3×8 @ 70%)

2 minute rests

Week 1 – 3×10 @ 65%

Dragonflags (3×6)

Ab Wheel Rollouts (3×10)

Metcon (No Measure)

Weighted Side Planks

3x 1 minute / side

Thursday = Work

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

10 Minute warmup mobility flow lead by coach

DL+HPC+Jerk (EMOM x 10 )

3 Deadlifts + 2 Hang Power Cleans + 1 Split Jerk
This is a skill day! Build in weight only if form is on point!

Metcon (AMRAP – Rounds and Reps)

20 Minutes AMRAP:

200m Sandbag Run (60/40)

12 Sandbag S2OH

24 Sandbag Bent over Rows

36 Ab Mat Sit-ups

Immediately after the amrap everyone is to run 800m as a finisher/cool down.

Bench + Row/Burpees

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

25 Calorie Row

5 Scap Push-ups

10 Banded Low Ext. Rotations / side

10 Banded Pull Aparts

5 Double Push-up Inchworms

5 Double Push-up Burpees

20 Hollow Rocks

20 V-Ups

10 Kneeling Palloff Press / side

Waiters Walk / arm (HEAVY)

15 Banded Glute Bridges

Strength

Bench Press (10-8-6-4-2)

15 minutes

Metcon

Metcon (Time)

4 Rounds of:

25 Calorie Row

25 Burpees
16 minute timecap

Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

15/12 Calorie Bike

15 Scap Pull-ups

15 Banded Face Pulls

10 Wipers / side

10 Scorpions / side

10 Rope Knees-to-elbows

10 DB Rows / arm (moderate-heavy)

15 Wall Squats

5 Strict Pull-ups

25 Air Squats

5 Big Kips

1 Rope Climb (practice!)

Strength

Weighted Pull-ups (3-3-3, then 4×3)

15 minutes

Metcon

Metcon (Time)

100 Air Squats

4 Rope Climbs (15 ft.)

75 Air Squats

3 Rope Climbs (15 ft.)

50 Air Squats

2 Rope Climbs (15 ft.)

25 Air Squats

1 Rope Climb (15 ft.)
Intermediate Option

For time:

80 squats

15-ft. rope climb, 3 ascents

60 squats

15-ft. rope climb, 2 ascents

40 squats

15-ft. rope climb, 1 ascent

20 squats

Beginner Option

For time:

60 squats

4 rope climbs, lying to standing

45 squats

3 rope climbs, lying to standing

30 squats

2 rope climbs, lying to standing

15 squats

1 rope climb, lying to standing

Big Barbell Monday

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

15 Banded Ext. Rotations w/ Press

10 PVC Passes

20 PVC OHL

0:30 Perfect Lunge / leg

0:30 Hanging Hollow Hold

15 PVC Wall OHS

DONE TOGETHER:

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

5 OHS (45/35)

5 Good Mornings (45/35)

5 Snatch (45/35)

5 Front Squats (45/35)

5 Cleans (45/35)

Strength

Metcon (Weight)

Every minute on the minute for 30 minutes, you will perform 1 Snatch until failure, increasing 10/5 lbs. each minute (no more or less).

The following minute, you will pick up where you left off in weight and continue with a Clean until failure.

The following minute, you will pick up where you left off in weight and continue with a deadlift until failure (or 30 minutes is up).

*Let it be CLEAR: once you fail a lift, that lift is done. There is no redo, there is no “I have the rest of the minute to complete it.” 1 Fail and you must move on. If you fail your first snatch, you score ZERO for that. Choose your starting weight wisely.

For the Snatch and Clean, it is considered a lift once the bar passes your knees. For the deadlift, it is a lift once it leaves the floor.

Your score is the sum total of all of your lifts. Below, you’ll log in what you got on each individual lift. You can start Snatching at whatever weight you feel appropriate, but be smart about it- you can only increase 10/5 lbs. each minute from there and there is a 30 minute cap on this.
For newer athletes that aren’t as skilled in the weightlifting movements, take the time to practice these movement foundations during this time.

EMOM x 20

Perform 1 Overhead Squat from the rack each minute into a moderate weight. Then perform 1 Front Squat from the rack into a heavy weight. Then move on to the deadlift.

Snatch (Heaviest Achieved)

Clean (Heaviest Achieved)

Deadlift (Heaviest Achieved)

Sunday Sweat

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

6 Minute AMRAP:

200m Run

10 push-ups

20 Sit-ups

20 Cobras (2.5lbs)

Metcon (AMRAP – Rounds and Reps)

25 Minute Amrap:

Opens with:

Evolution Mile

With the remaining time as many rounds as possible of:

15 Ring Dips

15 GHD Sit-ups

15 Calories (Erg,Rower or Bike)

45 Double Unders

Mobility

15 Minutes of CrossFit yoga

Strength Week 2

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Snatch (8×2 to Moderate Double)

Aim for 75-85%

Clean and Jerk (10×1 to Heavy Single)

Aim for 85+%

Back Squat (Build to Heavy Single)

Aim for 85+%

Shoulder Press (5×4 @ YOUR PICK)

Metcon (No Measure)

Weighted Planks

3x 1 minute

Hanging Leg Raises (3×10)

Chip Chip Away!

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

4 Rounds of “Cindy”

(5 Pull-ups, 10 Pushups, 15 Air Squats)

THEN

0:30 Hanging Hollow Hold

10 Scorpions / side

10 Wipers / side

15 KB RDL (moderate-heavy)

10 Thrusters (45/35)

10 High Hang Power Cleans (45/35)

Metcon (Time)

50 Chest-to-bar Pull-ups

40 Power Cleans (135/85)

30 Calorie Row

20 Burpee Box Jump Overs (30/24)

10 Thrusters (135/85)
Scale so that you can perform this amount of reps unbroken to start:

10 C2B Pull-ups

10 Power Cleans

5 Thrusters

A Lunge, A Carry, and Hang to Overhead

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

50m Walking Lunge

10 Walking Toy Soldiers

10 Walking Toe Touches

5 Burpee Broad Jumps

15 GHD Hip Extensions

15 Banded Ext. Rotation w/ Press

15 aKBS (Moderate)

Mandatory

Everyone has 50 burpees after the warmup (5 Minute Cap).

Dumbbells, Wall Balls, Kettlebells and Bumper Plates are being returned to the wrong places on a regular basis. We need to start taking an extra second to put our equipment back correctly.

Thursday I will be relabeling and reorganizing the rack. Please make sure everything gets returned to its proper location going forward and hold each other accountable. It’ll only help improve our experience at the gym. Thank You!

Strength

DB Lunges (10-10, 3×10 per leg)

15 minutes.

Holding weights at your sides, completing the 10 reps in an up/down fashion on one side before switching legs and doing it on the other side. Please start on your weaker side.

Metcon

Metcon (Time)

4 Rounds of:

50m Walking Lunge (53/35 per arm)

50m KB Front Rack Carry (53/35 per hand)

immediately into

50 DB Hang to Overhead (35/25)
Scale so that you can start 50m of each movement unbroken without slowing your pace. This will be outside so bring your knee sleeves (and maybe your shades depending on the time of day). Your Hang to Overhead dumbbell weight should be cake. Like you should try your best to complete all 50 unbroken. There are no requirements in having to alternate hands. Do it as you see fit, but remain even in count on both sides.

Strength Week 1

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

Power Snatch + OHS (Build to a Heavy Single)

15 minutes

Back Squat (3×10 @ 65%)

2 minute rests between sets

Dragonflags (3×6)

Ab Wheel Rollouts (3×10)

Metcon (No Measure)

Weighted Side Planks

3×1 minute / side

Barbell EMOM + Conditioning

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

Run 800

Banded Monster Walk + Lat Steps (50’ each direction)

2x:

Side Plank (:30 Per side)

20 Banded Glute Bridges

10 Wipers

10 Scorpions

20 Cobras (2.5lbs)

1 Squat Clean + 2 S2OH + 3 Back Squats (Every 90 seconds x 6 )

Every 90 Seconds (x 6) building in weight each round
Use this time to work on Barbell Cycling and efficiency vs building to a very heavy load.

The barbell should cycle smoothly from one movement to the next.

Metcon (Calories)

4 Rounds of: (3:00 on | 1:00 rest)

20 Wall Balls (20/14)(11/10)

15/10 Cal Assault Bike

With Remaining time AMRAP Calories on the Rower.
Tracking total calories on Rower over all 4 Rounds

Rx+ 30/20lb Wall Balls

Mobility

:90 Per Side:

Couch Stretch

Pigeon Stretch

Tanktop Tuesday is 1 day late

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

10 Scap Push-ups

5 Double Push-up Burpees

15 Hollow Rocks

15 V-Ups

10 Wipers / side

10 Scorpions / side

15 Band Pull Aparts

0:30 Couch Stretch / side

15 Banded Glute Bridges

5 Knees-to-Elbows

Mandatory

Everyone has 50 burpees after the warmup (5 Minute Cap).

Dumbbells, Wall Balls, Kettlebells and Bumper Plates are being returned to the wrong places on a regular basis. We need to start taking an extra second to put our equipment back correctly.

Thursday I will be relabeling and reorganizing the rack. Please make sure everything gets returned to its proper location going forward and hold each other accountable. It’ll only help improve our experience at the gym. Thank You!

Strength

Bench Press (5 reps every 2 minutes x 7 sets)

Increasing weight throughout

Metcon

Metcon (Time)

5 Rounds of:

10 Bench Press (BW/0.7xBW)

20 Knees-to-elbows
Bench Press should be scaled so that the 10 reps aren’t broken up into more than 2 subsets throughout. Same goes for K2E. Make sure this is K2E and NOT the commonly misinterpreted knees-to-triceps or knees-to-armpits. Scale with the kip being top priority.

Snatch + Snatch/DU

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

10 Banded Ext. Rotations w/ Press

10 PVC Passes

10 Banded (knees) PVC OHS

10 PVC GHD Hip Extensions

10 PVC Snatch Balance

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

5 Good Mornings (45/35)

5 OHS (45/35)

5 B/N Sotts Press (45/35)

DONE TOGETHER:

A detailed breakdown of the Snatch

Strength

Snatch (2 EMOM x 10)

Build up in weight throughout. You do not need to link these reps together, so long as both are done within the minute.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

5 Squat Snatch (135/95)

50 Unbroken Double Unders
Scale the weight of snatches down to a weight which you have to capacity to touch and go 3 reps minimum. This will give you the appropriate ‘relentless singles’ approach to the movement.

Scale unbroken double unders to double unders if needed and scale the amount down to a number that can be achieved in about a minute.

Weighted Pull-ups + Nicole

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

200m Run

15 GHD Hip Extensions

10 Toy Soldiers

10 Walking Toe Touches

15 Scap Pull-ups

15 Ext Rot and press

15 Band Pull Aparts

5 Big Kips

2 Rounds:

10 DB Rows / arm (moderate)

30 Hollow Rocks

:45 Couch Stretch / side

Strength

Weighted Pull-ups (Build to 1RM)

15 minutes

Any grip variant is acceptable, but please note it in the comments.

Weighted Pull-ups (Build to 1RM)

15 minutes

Any grip variant is acceptable, but please note it in the comments.

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
On this benchmark workout, we want you to scale as little as possible. (1) If you have the capacity to only do a few unassisted, you’ll still build some volume over 20 minutes and still achieve a great workout regardless. (2) It’ll set a standard on the workout to truly measure your progress each subsequent time you do it.

Sunday Funday

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Rowling (AMRAP – Reps)

The objective is to row exactly 250m. It doesnt matter how fast you row, or how slow you row, but you want to get as close to 250m as you can. If you get 250m, that is considered a “Strike”

Similar to bowling, you row 10 frames. On the last frame, if you score a strike, you get another frame. Your score for each round is the deviation from 250m. Your total for the game is your score across all 10 rounds. (So if I row 252m or 248m, my score from that round would be 2 etc.)

If in the last frame you row a strike, you continue rowing to overwrite your frame 1 score (if it wasn’t a strike) and can keep rowing until you miss a perfect row.

Metcon (Calories)

20 Minute AMRAP:

5 D-Ball Slams (40/30)

10 Push-ups

15 Air Squats

20 Pulls on the Rower
The score is total calories

Mobility

15 Minute Yoga Flow

Let’s have some fun before we have to get serious again

CrossFit ATR, CrossFit ATR North – Barbell Club

View Public Whiteboard

#snatchmeoutside (Build to Heaviest)

Snatch (0:03 Hold Bottom) + OHS (0:03 Eccentric and Hold Bottom)
16 minutes

2 Cleans + 1 Jerk (Build to Heaviest)

18 minutes

Pause Overhead Squat (1 EMOM x 10)

3-second pause at bottom

Build up in weight throughout

GHD Lat Sweeps (3×10 @ YOUR PICK)

Push Jerks and Running

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

1:00 Front Plank

0:30 Side Plank / side

15 Banded Pull Aparts

15 Push-ups

10 PVC Passes

1:00 Couch Stretch / side

0:30 Hanging Hollow Hold

15 Banded Ext. Rotations w/ Press

10 Shoulder Press (45/35)

5 Push Press (45/35)

5 B/N Push Jerks (45/35)

5 Push Jerks (45/35)

Strength

Push Jerk (3-3-3-3-3)

12 minutes

Metcon

Metcon (Time)

100m Run

5 Push Jerks (135/95)

200m Run

10 Push Jerks (135/95)

400m Run

15 Push Jerks (135/95)

800m Run

20 Push Jerks (135/95)
From the floor.

Scale so that you can complete 10 push jerks consecutively at the weight you select.

Hang Squat Clean/T2B/Lunge/DU

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

0:30 Single Unders

0:30 Double Unders

10 High Five Squats

15 Air Squats

0:30 Perfect Lunge / leg

15 Wall Squats

15 Banded Low Ext. Rotations / side

15 Band Pull Aparts (low)

15 GHD Hip Extensions

15 V-Ups

15 aKBS (light-moderate)

10 Front Squats (45/35)

Strength

Hang Clean (1 EMOM x 10)

Building up in weight throughout

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

5 Hang Squat Cleans (165/115)

10 Toes-to-Bar

20 Goblet Lunges (53/35)

30 Double Unders
Scale so that you can start all movements unbroken.