WOD

A tough gymnastic workout

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Double Unders

0:30 Triple Unders or Crossovers

5 Double Push-up Burpees

20 Hollow Rocks

25 Banded Face Pulls

0:30 Hanging Hollow Hold

1:00 Handstand Progressions

Skill Development

10 minutes for Kipping Practice

Kipping

Kipping Pull-up

Gliding Kip

Thigh to Bar

Bar Muscle-up

Metcon

Metcon (Time)

2 Rounds of:

300m Row

30 Toes-to-bar

20 Strict Handstand Push-ups

20 Burpees over Erg

10 Bar Muscle-ups

100 Double Unders
35 minute timecap

Sub for 20 Strict HSPU: 30 Seated B/N Banded Press

Sub for 10 Bar MU: 30 Strict Pull-ups

Deadlifts + Box Jumps

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

50 ft. Walking Lunge

50 ft. Toy Soldiers

15 GHD Hip Extensions

20 Cobras (2.5lbs)

50 ft. Reverse Walking Toe Touches

0:30 GHD Prone Hold (face down)

1:00 Front Plank

400m Run

3 Rounds:

10 Split-leg KB Deadlifts / side (moderate)

25 Hollow Rocks

Strength

Deadlift (3 reps every 1:30 for 7 sets)

(Touch and Go) Build up in weight throughout. All sets must be double overhand grip.

Metcon

Metcon (Time)

5 Rounds of:

5 Deadlifts

10 Box Jumps (24/20)

Rx: 225/155

Rx+: 275/185
Scale so that you can start this workout with 5 unbroken touch-and-go deadlifts with moderate-heavy difficulty

Accessory Work

Glute-Ham Raises (3-4 Sets of 5 Reps)

(Scaling) Weighted GHR -> GHR -> Banded GHR ->ZGHR -> GHD Hip extension (X2)

Under time management

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Minute AMRAP:

400m Run

20 Hollow Rocks

20 Cobras (2.5lbs)

20 Air Squats

5 Inchworm w/ 5 Pushups Per

Strength

Bench Press (12 Minutes to find a heavy 7)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

30m Sled Push (180/120)

20 Pushups

20 Ring Rows

:30 Accumulative Hanging L-Sit
RX+ (Ring Pushups + Elevated Ring Rows)

Mobility

20 Minutes: Foam Roll + Mobility Yoga Flow.

Week 5

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

1×4 @ 60%

1×4 @ 70%

4×4 @ 80%

Clean

1×4 @ 60%

1×4 @ 70%

4×4 @ 80%

Snatch Pull

4×4 @ 85%

Split Jerk

1×3 @ 60%

1×3 @ 70%

2×3 @ 80%

2×3 @ 85%

Back Squat

1×4 @ 60%

1×4 @ 70%

4×4 @ 80%*

*3 High Box Jumps after each set

DB Split Press

5×4 @ PICK

OUTWOD

CrossFit ATR, CrossFit ATR North – CrossFit

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9:30am is our regularly programmed class and there is no 10:30am class today. 11am we will be hosting OUTwod. Come for one or both workouts and let’s show our support for a great cause!

Warm-up

200m Run

5 Double Push-up Inchworms

20 Back Step Lunges

20 Banded Face Pulls

10 Toy Soldiers

10 Walking Toe Touches

5 PVC Passes

10 Banded Ext. Rotations w/ Press

TOGETHER:

Empty Barbell Warm-up and Drills

9:30: Hang Power Snatch

3 EMOM x 8

09:30: Metcon (Time)

For Time:

100 Bar Facing Burpees

EMOM 3 Hang Power Snatches (95/65), starting minute #2

(you have the full first minute to accrue burpees without snatches)

Rx+: 5 Hang Power Snatches EMOM
15 minute timecap

Make sure your barbell weight is easily cycled from the high hang.

Warm-up

Coach led warm-up

11:00: OUTWOD 2019 (AMRAP – Rounds and Reps)

2 Partners- 1 works, 1 rests, switch every round

25-minute AMRAP of:

—Rx—

5 Strict Pull-ups

10 DB Hang to Overhead (35/25)

20 Double Unders

—Rx+—-

3 Bar Muscle-ups

10 Ground to Overhead (135/95)

20 Double Unders

*every 4 rounds, complete a 200m Partner Carry
Sub for Partner Carry: 100m Double KB Carry (over shoulder/on back)

Sub for Double Unders: 50 Single Unders

Hang Squat Cleans + Running

CrossFit ATR, CrossFit ATR North – CrossFit

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June is Pride month, support our members in the ATR community by kicking off the month with OUTwod! Make sure you register for this event tomorrow (11am). Your registration goes towards a good cause.

Warm-up

11 minutes to finish:

50 ft. Walking Lunge

0:30 Perfect Lunge / side

25 Banded Face Pulls

25 Air Squats

1:00 Couch Stretch / side

15 GHD Hip Extensions

15 RKBS (moderate-heavy)

10 Wipers

10 Scorpions

15 Banded Glute Bridges

TOGETHER:

Empty Barbell Warm-up and Drills

Strength

Front Squat (3 Reps Every 2:00 x 8)

Building up in weight throughout

Metcon

Metcon (Time)

5 Rounds of:

160m Shuttle Run

10 Back Squats

Rx: 135/95

Rx+: 185/125
15 minute timecap

*No Racks permitted

For every rep short of finishing, you must perform 3 Burpees. The run counts as 4 reps, one for each 40m segment.

Week 4

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

1×3 @ 60%

1×3 @ 70%

3×3 @ 80%

Clean

1×3 @ 60%

1×3 @ 70%

3×3 @ 80%

Block: Hang Clean High Pull

4×4 @ 85%

blocks right below knee

Front Squat

1×4 @ 60%

1×4 @ 70%

3×4 @ 80%

Push Press

1×4 @ 60%

1×4 @ 65%

2×3 @ 70%

Push Pull and Annie

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

:30 Single Unders

:30 Double Unders

10 Reverse Walking Toe Touches

3 Sided Plank (:30 a side)

10 Banded Good mornings

10 DB Rows (a side/ AHAP)

20 Ab Mat Sit-ups

20 Push-ups

Bent Over Row (5-5-5-5-5)

Barbell Bent Over Row

Close Grip DB Floor Press (8-8-5-5-5)

Superset with Bent over Rows

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Mobility

12 Minute Foam Roll Mobility/Stretching

Power Cleans

CrossFit ATR, CrossFit ATR North – CrossFit

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June is Pride month, support our members in the ATR community by kicking off the month with OUTwod! Make sure you register for this event on Saturday (11am). Your registration goes towards a good cause.

Warm-up

5 Double Push-up Inchworms

100m Lunge

15 GHD Hip Extensions

25 Banded Face Pulls

10 Banded Low Ext. Rotations / side

10 Palloff Press Figure 8’s / side

10 Wipers

10 Scorpions

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Power Clean

15 minutes to find a heavy double

Metcon

Metcon (Time)

4 Rounds:

30/25 Calorie Assault Bike

100 ft. Bear Crawl (Rx+: 50 ft. Handstand Walk)

5 Power Cleans (75% 1 RM)

Strength and Mobility (no cardio)

CrossFit ATR, CrossFit ATR North – CrossFit

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June is Pride month, support our members in the ATR community by kicking off the month with OUTwod! Make sure you register for this event on Saturday (11am). Your registration goes towards a good cause.

Warm-up

Bike 1:00 (Upper body only)

5 Double Push-up Inchworms

20 Cobras (2.5lbs)

10 Russian KBS

20 Hollow Rocks

20 GHD Hip Extensions

1:00 Handstand Progressions

3 Sided plank (:30 per side)

Strength

Shoulder Press (5-5-3-3-1-1-1)

Each set performed together, every 2 minutes

After last heavy single, 3 Rounds of max reps (10+ each round) DB Lateral Raises

20 minute timecap total

Barbell Hip Thrust (5-5-5-5-5)

Barbell Hip Thrust over Bench
(Increasing in weight throughout) (20 minute cap)

This exercise is to be Superset w/ weighted plank (listed below)

Use the barbell pads on the barbell and concentrate on glute squeeze with a pause at the top. Avoid Hyperextending your lower back!

Weighted Front Plank (5 sets of 30 second holds)

Front Plank with weight added on the back
Add weight throughout if the form is good and you can hold unbroken for 30 seconds. Keep plate on the lower back/pelvis.

Track weight and track time (30 seconds) in comments

Mobility

50′ Perfect lunge w/ Rotation

1:00 Couch Stretch (per side)

1:00 Pigeon Stretch (per side)

1:00 PVC Front Rack/ Lat Mobility drill over GHD or bench

Memorial Day Murph

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Instructor led warm-up

Metcon

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
Rx: Partitioned, without vest

Rx+: Partitioned, with vest

Week 4

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

1×4 @ 60%

1×4 @ 70%

3×4 @ 80%

Clean and Jerk

1×4+1 @ 60%

1×4+1 @ 70%

3×4+1 @ 80%

Snatch Pull

4×4 @ 85%

Split Jerk

1×3 @ 70%

2×3 @ 80%

1×2 @ 85%

Back Squat

1×4 @ 60%

1×4 @ 70%

4×4 @ 80%*

*3 High Box Jumps after each set

KB Deadlifts, Ball Slams, Double unders, Ski Erg

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

4 Rounds:

10 Calorie Ski Erg

100′ Banded Lateral Steps

3 Sided Plank (:30 a side)

30 Hollow Rocks

10 DB Rows (build in weight each round)

5 KB Deadlifts (Build in weight each Round)

Metcon (Time)

18-15-12-9-6

Kettlebell Deadlifts (53/35’s)

Dumbbell Push Presses (50/30)

*50 Double Unders after each round

Mobility

20 Minute Foam Roller and Yoga Flow

Partner WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Double Unders

0:30 Triple Unders

5 Double Push-up Burpees

100 ft. Walking Lunge

1:00 Couch Stretch / side

15 GHD Hip Extensions

1:00 Front Plank

10 Toy Soldiers

10 Walking Toe Touches

Metcon (Time)

2-person Partner WOD

400m Run (together)

50 Bar Facing Burpees

50 Power Cleans (155/105)

300 Double Unders

50 Front Rack Lunges (155/105)

50 Deadlifts (155/105)

400 Single Unders
30 minute timecap

Outside of the run, partners can choose to split up the work how they see fit between them.

Back Squats + Bike/T2B/Row/Presses

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-Up

200m Run

10 Cossack Squats

15 GHD Hip Extensions

25 Hollow Rocks

10 Scap Pull-ups

5 Big Kips

20 Banded Squats

:30 Pigeon and Couch Stretch (per side)

Strength

Back Squat (Build to a heavy 5 )

15 Minutes

Metcon

Metcon (Time)

100/80 Calorie Row

*EMOM 4 Toes-to-bar

100/80 Calorie Bike

*EMOM 5 DB Strict Press (40/25)

Rx+: 4 HSPU
25 minute timecap

Sub for 4 T2B: 8 V-Ups

Bikes by the wall for HSPU/DB Press, Rowers on the opposite side for T2B

*You will get the whole first minute to acquire calories before starting T2B

*If you have not cleared your prescribed Calories by the end of minute 14 switch to the next movements.

Week 3

CrossFit ATR, CrossFit ATR North – Barbell Club

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Drop Snatch

2×3 @ 40%

2×2 @ 50%

Snatch Pull + Full Snatch

1 Snatch Pull + 1 Full Snatch
1×3+1 @ 60%

1×3+1 @ 70%

3×3+1 @ 80%

Clean Pull + Clean

1×3+1 @ 60%

1×3+1 @ 70%

3×3+1 @ 80%

Front Squat

1×3 @ 60%

1×3 @ 70%

4×3 @ 80%

Clean Pull

4×3 @ 90%

Metcon (No Measure)

Weighted Plank
3x 1-minute @ PICK

All the muscles

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

10 Cossack Squats

10 Scap Pull-ups

20 Cobras (2.5 lbs – Slowly!)

2 Rounds:

30 Hollow Rocks

:30 Side Planks

:30 GHD Prone Hold

1 Round:

Banded Monster Walk + Lateral Steps

1:00 Couch Stretch

1:00 Pigeon Stretch

1:00 PVC Front Rack/Ext Rotation stretch (Over GHD, Bench or Box)

Metcon (Time)

3 Rounds:

20 Kettlebell Rows (Per Side) (70/53)

15 GHD Sit-ups

10 Kettlebell Goblet Squats (70/53)

Into:

3 Rounds:

20 Calories (Your Choice)

15 Russian Kettlebell Swings (70/53)

0:30 Handstand Hold

Mobility

Lets address any aches or tightness issues we might be dealing with. The last 15 mnutes of class is dedicated to personalised mobility needs. If you have something you wast addressed lets learn whats going on and fix it.

Josie

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Inchworms

15 GHD Hip Extensions

10 High Five Squats

20 Banded Face Pulls

10 PVC Passes

20 Banded (knees) Squats

10 Banded Good Mornings

Metcon

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.