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Pull-ups + A Chipper

CrossFit ATR – CrossFit

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Warm-up

10 Scap Pull-ups (w/ 0:02 Hold)

5 Double Push-up Inchworms

15 Banded Face Pulls

15 V-Ups

10 DBx2 Bent Over Rows (simultaneously)

5 Big Kips

2 minutes Handstand Progressions

Strength

Weighted Pull-ups (Build to a 5RM)

13 minutes

Metcon

Metcon (Time)

40/30 Calorie Bike

40 Handstand Push-ups

40 Toes-to-bar

4 Double Push-up Wall Walks (Rx+: 100 ft. Handstand Walk)

40/30 Calorie Bike

20 Handstand Push-ups

20 Toes-to-bar

2 Double Push-up Wall Walks (Rx+: 100 ft. Handstand Walk)

40/30 Calorie Bike

10 Handstand Push-ups

10 Toes-to-bar

1 Double Push-up Wall Walks (Rx+: 100 ft. Handstand Walk)
30 minute timecap

Sub for HSPU: DB Z-Press

Mobility

Metcon (No Measure)

Foam Roller:

1 min Quads

2 min T-Spine

1 min Lat / side

1 min Lying Pec Stretch (5/hand)

Pre-Strength Cycle Testing

CrossFit ATR – CrossFit

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Pertinent Information:

This week we will be testing out lifts for the purpose of a starting point for our strength cycle beginning next week. Please log in your data and take note of it as this will be our starting point from here on out.

Warm-up

5 Double Push-up Inchworms

10 GHD Hip Extensions

15 Air Squats

20 Banded Face Pulls

2 minutes ‘KB on Knee’ Ankle Mob

10 High Five Squats

Strength

Back Squat (Build to a 5RM)

18 minutes

Bench Press (Build to a 5RM)

15 minutes

DB Lunges (Build to a 10RM/leg)

To be done in up/down fashion on one side then the other.

Log in TOTAL weight, note in comments weight PER hand

12 minutes

Metcon

Metcon (Time)

Our Shortest Metcon Ever…

For Time:

10 Thrusters (95/65)

10 Burpees over Bar

GOAL: Sub 30 seconds

Stretching

Metcon (No Measure)

2 Rounds of:

1 min Butterfly Stretch

1 min Couch Stretch / side

2 min Lying Wishbone Stretch (Middle Split Against Wall)

Three Wise Men

CrossFit ATR – CrossFit

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Warm-up

400m Run

10 Scap Pullups

10 Wipers

20 Hollow Rocks

20 Air Squats

10 GHD Hip Ext

10 Wall Balls

(Barbell Guided Warm-up for Power Cleans and Hang Power Snatch)

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Sundazed

CrossFit ATR – Barbell Club

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#yudodistomedar (Build to a Heavy)

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

#PBandJerk (Build to a Heavy)

Clean + Front Squat + Power Jerk
20 minutes

Push Press + Power Jerk + Split Jerk (Build to a Heavy)

15 minutes

Alternating EMOM

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

5 Double Push-up Inchworms

15 Palloff Press / side

15 GHD Hip Extensions

15 Air Squats

THEN

2 minutes Handstand Progressions

TOGETHER:

Emtpy Barbell Warm-up and Drills

Metcon

Metcon (AMRAP – Rounds)

20 minute Alternating EMOM

Odd minutes: 7 Front Squats (155/105, from floor)

Even minutes: 7 Handstand Push-ups
Score: Successful rounds completed

Scale for HSPU: 1 abmat acceptable, otherwise 7 Banded Seated B/N Presses

Finisher

500m SkiErg (Time)

First time we’ve done this. This will be a new benchmark.

The Start of the CrossFit Open (20.1)

CrossFit ATR – CrossFit

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Warm-up

200m Run

50 ft. Banded Lateral Steps / side

5 Double Push-up Inchworms

10 Banded Ext. Rotations w/ Press

15 Air Squats

5 PVC Passes

10 PVC Overhead Squats

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Power Snatch (3 every 90 seconds x 7 sets)

All 3 reps must be touch and go style

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Mobility

Metcon (No Measure)

2 Rounds of:

3 min Foam Roll Entire Back

2 min Lacrosse Ball Traps (w/ arm overhead) / side

1 min Lacrosse Ball Front Delts / side

Core and Cardio

CrossFit ATR – CrossFit

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Core Challenge (Time)

4 Rounds:

20 Hollow Rocks

10 Side Tuck-ups (Per side)

10 Wipers

20 Second Hollow Hold

Metcon (Time)

5 Miles For Time

Split the workload between running, biking, rowing or the ski erg as you see fit.

RX+ if you complete at least a mile in each of the four options above.
Track your distances for each in comments

Mobility

Foam Roll Session (2 minutes each)

Quads + Lats + T-Spine

1:00 Couch Stretch (per side)

2:00 PVC Lat Stretch

Offseason Work

CrossFit ATR – Barbell Club

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Skill Development

We will warm-up and drill the snatch and clean pulls, step by step. Now is a great time to re-tool your lifts. We’ll be doing this up until about the end of the year before we start gearing up for weightlifting meets in 2020. If you’ve done some of these complexes before, it has been a while so let’s see how much you’ve improved. I hope to see many of you competing this coming year!

#howmanypauses (Build to a Heavy)

Snatch 1st Pull, Pause, 1st Pull, Pause, Snatch
15 minutes

#letshangoutandjerkit (Build to a Heavy)

High Hang Clean + Hang Clean + Jerk
15 minutes

2 Front Squats + 2 Jerks (Build to a Heavy)

15 minutes

Back Squat + DB Squats/Pull-ups

CrossFit ATR – CrossFit

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Warm-up

50 ft. Walking Lunge

50 ft. Banded Lateral Steps / side

5 Inchworms

10 Scap Pull-ups

15 GHD Hip Extensions

0:30 Hanging Hollow Hold

10 Simultaneous DB Rows w/ Pause (moderate)

15 DB Squats (light, DB per side)

2 minutes ‘KB on Knee’ Ankle Mobility

Strength

Back Squat (5-5-4-4-3-3)

15 minutes

Metcon

Crank (Time)

20-18-16-14-12-10-8-6-4-2

DB Squats (40/30 per side)

Pull-ups
Choose a weight and scale for pull-ups that allows you to perform at least 20/10 in a row, respectively, to start.

Accessory Work

Metcon (No Measure)

3 Rounds of:

20 Banded Hamstring Curls / leg

1 minute Wall Sit (1-leg for Advanced)

THEN

Accumulate 3 minutes in Hollow Hold

Bench + Devils Press

CrossFit ATR – CrossFit

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Warm-Up

50 ft. Banded (wrists) Bear Crawl

5 Double Push-up Inchworms

10 Banded (wrists) Hip to Shoulder to Overhead

15 Banded Low Ext. Rotations w/ Pause / side

15 GHD Hip Extensions

10 Wipers

10 Scorpions

(Devils Press Review)

5 Devil’s Press (light)

10 Push-ups w/ Rotation

5 Devils Press (medium)

Strength

Bench Press (5-5-4-4-3-3)

15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

2-4-6-8-10-…

Bench Press (135/75)

Devil’s Press (40/25)

Mobility

Metcon (No Measure)

2 min Lacrosse Ball Front Delt Smash / side

2 min Lacrosse Ball Traps w/ Arm Overhead / side

2 min Foam Roll Entire Back

2 min Foam Roller Pec Stretch (5 lbs per hand)

THEN

10 PVC Passes

0:30 Test and hold your Internal Rotation on a GHD

More Cardio Monday

CrossFit ATR – CrossFit

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Warm-up

200m Run

5 Inchworms

20 Lunges

15 GHD Hip Extensions

10 Toy Soldiers

10 RKBS (moderate-heavy)

TOGETHER:

Empty Barbell Warm-up, Mobility, and Drills

Metcon

Metcon (Time)

1 Mile Run

20 Squat Cleans (115/80)

20 Box Jumps (24/20)

20 OH Walking Lunge Steps (45/25 plate overhead)

20 Box Jumps

20 Squat Cleans

1 Mile Run

Mobility

Metcon (No Measure)

2 Rounds of:

1 min Calf Stretch / side

1 min Hamstring Stretch / side

1 min Seated Glute Stretch (Playboy) / side

THEN

3 minutes Foam Roll Entire Back

Popeye

CrossFit ATR – CrossFit

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Warm-up

50 ft Banded Monster Walk + Lateral Steps

3 Sided Plank (1:00 per side)

50ft perfect Lunge w/ Rotation

10 Scap Pullups

10 GHD Hip Ext (2 sec hold @ top)

15 Banded Ext Rot (2 second hold at ext.

10 Pushup w/ Rotations

10 CHEST TO BAR Pullups (make adjustments or add support to keep these C2B)

Foam Roll (1:00 per)

Quads, T-spine, Lats

Review: American KBS

Popeye (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Chest to Bar Pull-ups

10 Wall Balls (20/14lbs)

15 Kettlebell Swings (53/35)

10 4-Count Flutter Kicks

5 Strict Bar Dips

Mobility

15 Minute Foam Roll Mobility Flow

Barbell Cycling Test

CrossFit ATR – CrossFit

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Warm-up

5 Double Push-up Inchworms

10 PVC Passes

15 Air Squats

20 GHD Hip Extensions

25 Double Unders

TOGETHER:

Empty Barbell Warm-up + Drills

Metcon

Metcon (Time)

21-15-9-15-21

Hang Power Snatch

Double Unders

Hang Power Clean

Double Unders

Shoulder-to-Overhead

Double Unders

Rx: 95/65
25 minute timecap

OHS + Coleman

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

5 Double Push-up Burpees

10 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

1 Round of:

5 PVC Passes

15 PVC Overhead Squats

1 minute ‘KB on Knee’ Ankle Mobility / side

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Overhead Squat (3-3-2-2-1-1-1)

15 minutes

Metcon

Tarel Coleman (Time)

2 Rounds for Time of:

50 Overhead Squats (45/35 lb)

20 Burpees to a plate

*This Firefighter Hero WOD is dedicated to Tarel Coleman, FDNY, Squad 252, who was killed on September 11, 2001. Tarel Coleman grew up to be a sports-loving, hip-hop music-loving member of Squad 252 in Bushwick. On Sept. 11, he died at the World Trade Center. The father of a teenage girl, Coleman was 32.
Must stand at full extension on plate

Finisher

Metcon (AMRAP – Reps)

Play the Darts game on the rower. Post your score in points as reps.

Stretching

Metcon (No Measure)

2 Rounds of:

2 min Couch Stretch / side

1 min Banded Lat Stretch / side

1 min Frog Stretch

Not a typical Thursday

CrossFit ATR – CrossFit

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Warm-up

400m Run

Perfect Lunge w/ Rotation 50ft

10 Cossack Squats

10 GHD Hip Ext (2 second hold @ top)

3 Sided Plank (1:00 per side)

Foam Roll:(1:00 per)

Quads, T-Spine & Lats

2 Rounds: (increase in weight)

5 DB Hang Squat Clean

5 DB Lunges (per side)

5 DB Push Press

Metcon (Time)

For Time:

25 Dumbbell Curtis P’s (30/20lbs)

30/25 Calorie Assault Bike

20 Dumbbell Curtis P’s (30/20lbs)

30/25 Calorie Row

15 Dumbbell Curtis P’s (30/20lbs)
One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

Mobility

2:00 Couch Stretch

2:00 Pugeon stretch

1:00 Banded Lat Stretch

Weighted Pull-ups + Run/T2B/Sled Push

CrossFit ATR – CrossFit

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Warm-up

10 Scap Pull-ups (0:02 Pause at Top)

15 GHD Hip Extensions

10 Toy Soldiers

15 V-Ups

15 Banded Face Pulls

5 Kips

10 Kneeling Palloff Presses / side

10 Wipers

1-minute Handstand Progressions

40m Sled Push

Strength

Weighted Pull-ups (3-3-3-3-3)

12 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

200m Run

20 Toes-to-bar

40m Sled Push (20m down and back, 270/180 added to sled)
For scoring purposes, 200m run counts as 2 reps (1 for each 100m) and the sled push counts as 2 reps (one for each 20m length)

Accessory Work

Metcon (No Measure)

Accumulate 7 rounds of Sled Pushes for the day (include your reps from the metcon and finish with more to get 7 rounds worth)

Finisher

Metcon (Time)

1000m Row

*must stay 20spm or less