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Week 8 – Intensity Day

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

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Warm-up

5 Triple 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 Heavy Single)

18 minutes

Back Squat (Build to 5RM)

7 minutes

Bench Press (Build to Heavy Single)

15 minutes

Bench Press (Build to 5RM)

5 minutes

Butt Stuff, Skin the Cats, Run/BJO/KBS

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

50 ft. Banded Monster Walk

50 ft. Banded Reverse Monster Walk

50 ft. Banded Lateral Steps / side

0:30 Single Leg Glute Bridge Hold / side

THEN

0:30 Deadhang Hold

15 GHD Hip Extensions

25 Banded Face Pulls

10 Banded Low Ext. Rotations / side

5 Strict Toes-to-bar (kip if needed)

1 min Doorway (Pec Stretch) / side

Gymnastics

Skin the Cat

Dead Hang from rings, rotate entire body around while still hanging on to the rings
12 minutes

Metcon

Metcon (Time)

3 Rounds of:

400m Run

12 Burpee Box Jump Overs (24/20)

15 KBS (53/35)

Mobility

Remainder of class spent on needs of the class at hand. Let coach know what you need and how you feel!

December Pulls

CrossFit ATR – Barbell Club

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

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Snatch Pull + Snatch

2×3+2 @ 50%

1×3+1 @ 60%

1×2+1 @ 65%

1×2+1 @ 70%

1×2+1 @ 75%

1×2+1 @ 80%

1×1+1 @ 80+%

1×2+1 @ 80%

Clean Pull + Clean + Jerk

2×3+1+2 @ 50%

1×2+1+2 @ 60%

1×2+1+1 @ 65%

1×2+1+1 @ 70%

1×2+1+1 @ 75%

1×2+1+1 @ 80%

1×1+1+1 @ 80+%

1×2+1+1 @ 80%

Snatch Grip Push Press (Build to 90% of 1RM Snatch)

After every push press, overhead squat

12 minutes

Capacity Builder

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

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Warm-up

10 Scap Pull-ups

5 Double Push-up Inchworms

15 GHD Hip Extensions

15 V-Ups

15 Banded Pause (0:02) Air Squats

10 Banded Ext. Rotations w/ Press

15 Banded Face Pulls

10 Banded (pull-up band) Thrusters

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Metcon (Weight)

On the 3 Minutes x 3 Rounds:

7-5-3

Back Squat

Push Jerk

Thruster

Barbell: ~50% of 1RM Clean and Jerk
* Rack permitted

Metcon

Rope Burn (Time)

5 Rounds of:

200m Run

15/12 Calorie Bike

1 Rope Climb (Rx: 15 ft, Rx+: Legless 15 ft.)

Mobility

Metcon (No Measure)

2 Rounds of:

2 min Couch Stretch / side

1 min Seated Glute Stretch (Playboy) / side

1 min Wishbone Stretch (against wall)

New Pull Strength Stuff!

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

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Warm-up

8 min TIMECAP:

1 minute Wall Sit

10 Scap Pull-ups

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

20 Banded Face Pulls

20 Banded Pull Aparts

Empty Barbell:

5 Good Mornings

10 Bent Over Rows

10 Shoulder Press

Strength

DB Rows (Build to Heaviest 10-rep)

In a bent-over position with DBs in both hands, hold one DB in flexed/pulled position while the other arm performs 10 reps. Immediately after the 10 reps, switch and repeat without putting DBs down. Temper expectations on weight- this is hard.

10 minutes

DB Rows (2 x 8 / side)

5 minutes

Single Arm DB Rows bracing off a fixed position (bench, box or weight rack)

Using the same weight for both sets. As heavy as possible for an unbroken set of 8.

Metcon

Metcon (AMRAP – Reps)

In a 5 minute window:

20 Toes-to-bar

40 Alt. Dumbbell Snatches (50/35)

Max Reps Double Unders

Rest

3:00

Metcon (Time)

For Time:

40/30 Calorie Assault Bike

100 Double Unders

500m Row

100 Double Unders

40/30 Calorie Assault Bike
17 minute timecap

Sub 100 Double Unders w/ 2:00 of Double Under attempts or 200 Singles

Mobility

Metcon (No Measure)

1 min Deadhang Hold

1 min Doorway (Pec) Stretch / side

2 min Foam Roll Quads

2 min Foam Roll T-Spine

1 min Pec Stretch on Foam Roller (5s each hand)

Strength Season Week 8

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

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Warm-up

6 minutes timecap:

5 Double Push-up Inchworms

15 Air Squats

10 High Five Squats

15 GHD Hip Extensions

REMAINDER OF TIME: ‘KB on Knee’ Ankle Mobility

Strength

Back Squat (5 x 5 @ 90% of 5RM)

5RM as established last week.

20 minutes

Bench Press (5 x 5 @ 90% of 5RM)

5RM as established last week

18 minutes

Accessory Work

Metcon (Time)

Accumulate the Time in Each Static Position in Any Order:

A) 2 Minute Handstand Hold

B) 1 Minute L-Sit

C) 2 Minute Wall Sit
If you cannot perform an L-Sit well, sub it with a Hollow Hold with arms extended behind head.

Mobility

Metcon (No Measure)

2:00 Couch Stretch (per side)

1:00 Doorway Pec Stretch (per side)

1:00 Pigeon Stretch (per side)

Ski, Toes-Through-Rings, Farmer’s Walk

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

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Warm-up

1000m Row (Time)

Max Effort 1000m Row
Pay no attention to that tagline of “Max Effort.” Use this warm-up as a means of cleaning up your technique.

Accessory Work

Metcon (No Measure)

2 Rounds (increasing weight)

100 ft. Waiter’s Walk / side

30 Hollow Rocks

Metcon

Metcon (Time)

3 Rounds of:

25/20 Calorie Ski Erg

20 Toes-through-Rings

100m Farmer’s Carry (62s/44s)

Full Lifts again

CrossFit ATR – Barbell Club

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Snatch (1 E2MOM x 10)

Increasing weight throughout

Clean and Jerk (1 E3MOM x 8)

Increasing weight throughout

Front Squat (Build to a Heavy Single)

15 minutes

An Old Benchmark Revisit

CrossFit ATR – CrossFit

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Warm-up

500m Row

10 Banded Ext. Rotations w/ Press

400m Row

15 GHD Hip Extensions

300m Row

1 minute Handstand Progressions

200m Row

5 Burpee Broad Jumps

100m Row

1 minute Side Plank / side

Skill Development

Power Clean + Push Press

Metcon

7000/5000lb Elephant (Time)

Ground to Overhead (7000/5000lbs total) the weight of your choice. The lower your weight the more reps you do. Choose a challenging but manageable weight and always remember to keep your Form.

Weight example (7000lbs):

52 reps at 135lbs

74 reps at 95lbs

93 reps at 75lbs

156 reps at 45lbs

Weight example (5000lbs):

44 reps at 115lbs

53 reps at 95lbs

66 reps at 75lbs

91 reps at 55lbs

143 reps at 35lbs
**If you are newer to Power Cleans Scale to 5000/3500lbs! Keep good form one every rep!

Mobility

Metcon (No Measure)

2 minutes Foam Roll T-Spine

1 minute Couch Stretch / side

1 minute Lacrosse Ball Pec on Post / side

1 minute Seated Twist (Playboy) Stretch / side

Week 7 – Intensity Day

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

View Public Whiteboard

Warm-up

5 Triple 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 Heavy Single)

18 minutes

Back Squat (Build to 5RM)

7 minutes

Bench Press (Build to Heavy Single)

15 minutes

Bench Press (Build to 5RM)

5 minutes

Clean Day

CrossFit ATR – Barbell Club

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

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Tall Clean (Build to ~30-40%)

10 minutes

Clean Pull (5×5 @ 70-75%)

18 minutes

High-Hang Clean (Build to 2×1 @ 80%)

15 minutes

Front Squat from Blocks (Build to a Heavy Single)

well below parallel, amigo.
20 minutes

Revisiting

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

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Warm-up

2 minute Jump Rope Practice

15 GHD Hip Extensions

0:30 Hanging Hollow Hold

15 Scap Pull-ups

10 Banded Low Ext. Rotations / side

1 minute Handstand Progressions

5 Big Kips

TOGETHER:

Empty Barbell Warm-up + Drills

Metcon

Masters Qualifier Event #3 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

55 Double Unders

15 Chest to Bar Pull-ups

5 Hang Power Cleans (155/105)

Mobility

Metcon (No Measure)

2 Rounds of:

2 minutes Foam Roll T-Spine

1 minute Lacrosse Ball Front Delts / side

1 minute Foam Roll Lats / side

Week 7 – Recovery Day

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

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Warm-up

9 min AMRAP:

10 Banded Ext. Rotations (Low)(per side)

10 Banded Squats

8/8 Dumbbell Rows

DB Rows (heaviest set of 8)

tracking heaviest set of 8 DB Rows from warm-up

Strength

Back Squat (2×5 @ 80% of Monday’s weight)

8 minutes

Weighted Pull-ups (5×3 @ Your Pick)

If you cannot perform unassisted pull-ups, perform 5×5 Pull-up Negatives with a 5-count down.

12 minutes

Metcon

The Wifey (Deuce) (Time)

25-20-15-10-5 Calorie Row + GHD Situps
(14 Minute Cap)

Scale for GHD Sit-ups:

50-40-30-20-10 Butterfly Sit-ups

This is a lot of GHD Sit-ups!!!

If you are newer to GHD Sit-ups do not complete all 75!

If you start to fail or struggle to keep in bigger sets trhan 5 stop and move on to Butterfly Sit-ups.

Mobility

Metcon (No Measure)

2 Rounds of:

1 min Pigeon Stretch / side

2 min Foam Roll Quads

1 min Pec Stretch on Foam Roller (5s each hand)

EMOM Day

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

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Warm-Up

200m Run

5 Double Push-up Inchworms

10 GHD Hip Extensions

10 Cossack Squats

10 Wipers

10 Scorpions

TOGETHER:

Empty Barbell Warm-up + Drills

THEN

EMOM x 5

Minute 1: 12 Alternating DB Clean and Strict Press (light to moderate)

Minute 2: 5 Power Cleans (Light to moderate)

Minute 3: Rest

Minute 4: 12 Alternating DB Clean and Strict Press (moderate)

Minute 5: 5 Power Cleans (moderate)

Metcon

Metcon (AMRAP – Rounds)

EMOM x 30 (AKA 6 Rounds of:)

Minute 1 – 12 Box Jumps (24/20)

Minute 2 – 12/10 Calorie Bike

Minute 3 – Rest

Minute 4 – 5 Power Cleans (listed below)

Minute 5 – 12 Alternating DB Hang Clean & Strict Press (40/25)

Power Clean weight increases 10/5 lbs each round. Increase the weight during your minute rest (minute 3). Make sure your final weight is a weight you can complete singles and scale back the preceding weights accordingly. We are aiming to complete all 30 rounds!

Power Clean Weights

Rx :

95/65

105/70

115/75

135/80

145/90

155/95

Rx+ :

135/95

145/100

155/105

165/110

175/115

185/120

Strength Season Week 7

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

View Public Whiteboard

Warm-up

6 minutes timecap:

5 Double Push-up Inchworms

15 Air Squats

10 High Five Squats

15 GHD Hip Extensions

REMAINDER OF TIME: ‘KB on Knee’ Ankle Mobility

Strength

Back Squat (5 x 5 @ 90% of 5RM)

5RM as established last week.

20 minutes

Bench Press (5 x 5 @ 90% of 5RM)

5RM as established last week

18 minutes

Accessory Work

Metcon (No Measure)

50 Hollow Rocks

50 DB Russian Twists (25/15)

50 Cross Toe Touches

50-second Hollow Hold
Cross Toe Touches: Right hand to outside left foot then left hand across to outside right foot = 1 rep

Mobility

2 minute Couch Stretch / side

1 minute Doorway Pec Stretch / side

1 minute Pigeon Stretch / side

10 PVC Passes from Overhead Squat

Snatch Day

CrossFit ATR – Barbell Club

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Snatch Grip Press (Build to a Heavy Single)

Behind Neck
8 minutes

Overhead Squat (Build to a Heavy Single)

18 minutes

Snatch Pull (5×4 @ 70-75%)

16 minutes

Snatch Balance (Build to a Heavy Single)

16 minutes

Viper

CrossFit ATR – CrossFit

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Warm-up

200m Run

5 Inchworms

10 GHD Hip Extensions

15 Banded Ext. Rotations w/ Press

5 PVC Passes

10 PVC Overhead Squats

15 V-Ups

2 min ‘KB on Knee’ Ankle Mobility

1 min Pigeon Stretch / side

Weightlifting

Power Snatch

1 EMOM x 10, no sets to exceed 80% of 1RM Power Snatch

Metcon

Viper (Time)

For Time:

60/42 Calorie Row

50 Box Jump Overs (24/20)

40 Toes-to-Bar

30 Power Snatches (135/95)

Post-Thanksgiving Sweat

CrossFit ATR – CrossFit

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Warm-up

400m Run

25 Double Unders

20 GHD Hip Extensions

15 Banded Squats

10 Knees-to-elbows

5 Pull-ups

10 Banded Low Ext. Rotations / side

15 Banded Face Pulls

20 Partner Wall Balls

1-minute Handstand Progressions

Metcon

Metcon (Time)

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings (70/53)

Then, 3 Rounds of:

15 Box Jumps (24/20)

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls (20/14 to 10/9)

30 Sit-Ups

Then:

40/30 Calorie Bike