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Clean and Press + Pull-ups/Bike/Power Cleans

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

20 Banded Face Pulls

5 Double Push-up Inchworms

20 Banded Face Pulls

15 GHD Hip Extensions

20 Banded Face Pulls

10 Walking Toe Touches

TOGETHER:

Empty Barbell warm-up and drills

Weightlifting

Clean and Press

12 minutes to find a heavy single

Metcon

Metcon (Time)

For Time:

50 Chest-to-bar Pull-ups

15/12 Calorie Bike

10 Power Cleans

15/12 Calorie Bike

8 Power Cleans

15/12 Calorie Bike

6 Power Cleans

Rx: 155/105

Rx+: 185/125

Accessory Work

Single-Leg GHD Hip Extensions (4×6 / leg)

If you cannot perform single legs, perform 4×20 ghd hip extensions

Stretching

2 minutes Couch Stretch / leg

1 minute Banded Lat Stretch / arm

2 minutes T-Spine Foam Roll (bonus: 1 minute with barbell)

Week 1

CrossFit ATR, CrossFit ATR North – Barbell Club

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Tall Snatch

3×2 @ 30-40%

Muscle Snatch

3×3 @ 50%

Snatch Balance

8×1 (last set above 75% of Snatch)

Snatch Pull

5×5 @ 75%

Bulgarian Split Squat

Single Leg Squat w/rear foot elevated on bench, box, or similar.
1 min AMRAP/leg

Metcon (No Measure)

Strict Pullups- Do an EMOM with a rep count of your

choice and continue until you’ve accrued 50 reps

Presses and Pulls

CrossFit ATR – CrossFit

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Warm-up

A) 3 Rounds: (:35 on :05 transition)

Jump Rope Skills (Single, Double or Triple Unders)

Cuban Presses (10/5/2.5lbs)

Side Plank Right Side

Side Plank Left Side

B)100ft Dumbbell Plank Pull Through (50ft moving right then 50ft moving left)(30/20lbs)

C) 10 Minute Shoulder Front Rack Mobility

Strength

Shoulder Press (5×5 )

Immediately followed by 10/8 calorie max effort Assault bike sprint. Rest :90 per round.

These are BANDED Presses. Each barbell will be hooked up with 1″ or 1.5″ pull-up bands that are connected to kettlebells. Warm up and figure out a weight to use for all 5 sets. Work in groups of 3-4 per barbell for this.

DB Rows (10-9-8-7-6-5-4-3-2-1)

10-9-8-7-6-5-4-3-2-1:

Dumbbell Rows (per side)

Handstand Shoulder Touches

Scale Shoulder Touches to 1 Wall Walk per round with 5-10 second hold @ top of Wall Walk or Dumbbell Strict Presses (10-1)

Mobility

2:00 Foam Roll Quads

2:00 Couch Stretch

2:00 Pigeon Stretch

1:00 Pec Stretch

Heavy Metcon

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10/8 Calorie Bike

0:30 Perfect Lunge / side

15 Banded Squats

10 Wipers

10GHD Hip Extension

10 GHD Sit-ups

10 Bumper Plate Squats (15/10/5)

15 Back Squats (45/35)

Strength

Back Squat (5-5-5-5-5 )

15 Minutes

Metcon

Metcon (Time)

For Time:

400m Run

30 GHD Sit-ups

15 Back Squats

400m Row

24 GHD Sit-ups

12 Back Squats

400m Run

18 GHD Sit-ups

9 Back Squats

400m Row

Rx: 185/125

Rx+: 225/155

*all squats from rack

Stretching

3 minutes Foam Roll Quads

2 minutes Couch Stretch / side

1 minute Pigeon Stretch / side

Pull, Carry, Push

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-Up

10 Scap Pull-ups w/ 0:03 Hold @ top

20 Banded Face Pulls

5 Double Push-up Inchworms

10 Banded Low Ext. Rotations / side

0:30 Side Plank / side

2:00 Front Plank

10 Cuban Press (light)

15 Push-ups

5 Pull-ups

Strength

Bent Over Row (3-3-3-3-3)

10 Minutes

THEN every 2 minutes x 3 sets:

Max reps @ 50% of heaviest triple

Metcon

Metcon (Time)

3 Rounds:

20m Sled Push (Sled + 270/180)

200m DB Suitcase Carry (50/35)

40 Honest Push-ups

Rx+: 70/50
You can switch hands as you see fit for the Suitcase Carry.

Accessory Work

Overhead Plate Flyes (3x max reps)

Aim for 10+ reps in every set

Metcon (No Measure)

Accumulate 2 minutes in the Side Plank per side

OHS + HPSn/PushPress/Run

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Perfect Lunge w Rotation

10 PVC Passes

10 PVC Overhead Squats

2 Rounds:

5 GHD Hip Extensions

3 Cossack Squats (per side)

1 Wall Walk (:10 hold at top)

TOGETHER:

Empty barbell warm-up + drills

Strength

Overhead Squat

2 E2MOM x 8

Metcon

Metcon (Time)

For Time:

200m Run

20 Hang Power Snatch

200m Run

20 Push Press

200m Run

20 Hang Power Snatch

200m Run

20 Push Press

200m Run

Rx: 95/65
Choose a weight you can cycle for 10+ reps.

9 Round Dumbbell Challenge

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Calorie Ski Erg

10 Calorie Upper Body Bike

:30 Side Planks

20 Cobras (2.5lbs)

10 DB Rows (medium)

1:00 Foam Roll Lats (Per side)

1:00 Foam Roll T-Spine

5 PVC Passes

Metcon (Time)

3 Rounds:

20 Calorie Row

10 DB Push Press

3 Rounds:

20 Calorie Bike

20 DB Overhead Lunge

3 Rounds:

20 Calorie Ski Erg

10 DB Thrusters

Rx DB’s: 30/20lbs

Rx+ DB’s: 40/30lbs

Mobility

15 Minute Yoga Mobility Flow w/ Sean

Week 1 – Masters World Cup

CrossFit ATR, CrossFit ATR North – Barbell Club

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Snatch

E2M– 10×2 (ending 70%)

Clean and Jerk

E3M– 8×2 (ending 70%)

Front Squat

Heavy Single + 5×3 @ 80% of HS

RDL (5-5-5-5)

Romanian Deadlifts
55-65-75-80% of Clean

Chipper

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

EMOM

(1) 200m Run

(2) Toy Soldiers

(3) GHD Hip Extensions

(4) Walking Toe Touches

(5) Scap Pull-ups + Banded Face Pulls

(6) Sit-ups

(7) Front Plank

(8) PVC Passes

Metcon

Metcon (Time)

21-15-9

Toes-to-bar

Box Jumps (24/20)

THEN

3 Rounds of:

15 Hang Power Snatch (95/65)

15 Pull-ups

15 GHD Sit-ups

THEN

21-15-9

Hang Power Clean (95/65)

Burpee Pull-ups
We have a lot of toys out for this one. Please be mindful of space since you’ll need a pullup/t2b bar, box, barbell, and a ghd. Sharing is caring, guys!

Back Squat Ladder

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Perfect Lunge w/ Rotation

50 ft. Banded Lateral Steps (per side)

2 Rounds:

5 GHD Hip Extension (w/5-second hold at top)

10 GHD Sit-ups

3 Rounds:

5 Single Arm KB Squats (per side)

5 Single Arm KB Lunges (per side)

(Empty Barbell Drills and Mobility for Back Squat)

Metcon

Bodyweight Back Squat Ladder (AMRAP – Reps)

Every 2:30, 1-2-3-4-5…

Back Squats (Bodyweight/ 80% Bodyweight)

Continue until you are not able to complete the prescribed amount of repetitions within 2:30
Score is total reps completed.

We expect you to make it past 10 at a minimum. Scale accordingly.

Accessory Work

3 Rounds of:

10 Split Leg KB RDL (per side)

15 GHD Hip Extensions

0:10 Banded Low Ext Rotation HOLD

Finisher

30 Cal Ski Erg (Time)

30 Cal Ski Erg

Dips, Swings, Stretch

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

Perfect Lunge w/ Rotation

50ft Banded Lateral Steps

12 Internal and External Rotation (per side)

12 Push-ups

2:00 Foam Roll of Quads (per side)

(Review Ring Stability and Ring Dip)

Strength

Dips (10-10-10-10-10-max)

(12 Minutes) (Bar Dips)

5 sets of 10 increasing in weight through out followed by 1 set of max reps @ body weight

Metcon

Metcon (Time)

4 Rounds For Time:

20 Suitcase Carry KB Lunges (53’s/35’s)

15 Russian Kettlebell Swings (53/35)

10 Ring Dips

5 Calorie Ski Erg
14 Minute Cap!

Mobility

12 Minutes: Shoulder and Anterior Hip Mobility

Complex Time

CrossFit ATR, CrossFit ATR North – Barbell Club

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#yudodistomedar (Build to heaviest)

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

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

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

1.5 Front Squat (Build to a heavy triple)

20 minutes

Bench Press (4×10)

15 minutes

Pull-up, Sit-up, Double Unders

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Row

10 Pace Perfect Lunge w/ Rotation

10 GHD Sit-ups

10 Scap Pullups

10 Banded INTERNAL Rot /side

15 Banded External Rotation /side

10 PVC Passes

20 Double Unders

2 Rounds:

5 Big Kips/ K2E

10 Push-ups

20 Cobras (2.5lbs)

Skill Development

The Kip + Bar Muscle Ups

Metcon

Metcon (Time)

For Time:

Rx

2 Rounds:

25 Chest to Bar Pull-ups

40 Weighted Sit-ups (40/30)

80 Double Unders

-or-

Rx+

2 Rounds:

10 Bar Muscle-ups

40 GHD Sit-ups

80 Double Unders
RX+ option of 80 GHD Sit-ups is a large volume! Make sure to scale if you can connot keep them in sets of 10 or greater.

Stretching

1-minute Butterfly Stretch

2 minutes Couch Stretch / side

1-minute Forearms Stretch

1-minute Pec Stretch on Foam Roller (5 lbs per hand)

Cleans and Dumbell DT

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

0:30 Hollow Hold

20 GHD Hip Extensions

20 Banded Face Pulls

20 Banded Pull Aparts

10 Perfect Lunges w/ Rotation

2 Rounds:

10 Single-arm RKBS (moderate) (per side)

5 Single- Arm KB Squats (light-moderate) (per side)

TOGETHER:

Empty barbell warm-up + drills

Weightlifting

Clean and Jerk

2+1 E2MOM x 10 sets

Increasing weight throughout

Metcon

Metcon (Time)

Dumbbell DT

5 Rounds for time of:

12 DB Deadlifts

9 DB Hang Cleans

6 DB Push Jerks

Rx: 30/20’s

Rx+: 50/30’s
7 Minute Cap

Finisher

3 Sets of Max Reps: Bumper Plate Lateral Raises (15/10/5lbs)

Pec Pump

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Inchworms

20 Banded Pull Aparts

20 Banded Face Pulls

15 Push-ups

10 DB Cuban Presses (light)

Strength

DB Bench Press (Single Arm)

12 Minutes

Superset

1-Arm DB Bench

4×6 / side

1-arm DB Row

4×6 / side

Metcon

Metcon (Time)

For Time:

100 Bench Press

*Every time you break 250m Row

Rx: 115/65

RX+: 165/95
20-minute timecap.

You should be picking a weight so that you can open with a set of 15+ reps.

Accessory Work

3 Rounds of:

20 Banded Face Pulls

10 PVC Passes

1:00 Hollow Hold

NO CLASS

CrossFit ATR, CrossFit ATR North – Barbell Club

We’re finishing up the competition in Albuquerque, NM. We’ll be back for Thursday.

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Summer Fun

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

Foam Roll: (1:00 per)

Quads and Lats

Then:

50 ft Banded Lateral Steps

10 Pace Perfect Lunge w/ Rotation

15 Banded External Rotations (per side)

10 Scap Pullups

10 DB Rows (per side)

20 Cobras (2.5lbs)

Rope Climb Review

Metcon

Metcon (Time)

For Time:

10,000/8,000m Bike

*Perform 1 Rope Climb Every 3:00 until finished
25 Minute Cap

Sub for Rope Climbs:

10/10 Heavy Dumbbell Rows

Mobility

15 Minute Mobility + Foam Roll Session

GS 24 Memorial WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 GHD Hip Extensions (5 second Hold @ top)

20 Banded Ext Rot Low (per side)

5 PVC Passes

10 Slow Scap Pull-ups

400m Run

10 Pace Perfect Lunge w/ Rotation

3 Rounds:

10 Strict Pullups

10 Bumper Plate Squats

Metcon

JD “GS 24 Memorial Workout” (Time)

4 Rounds:

In teams of 2:

(Partner A) 800-meter Run

(Partner B) 50 Wall Ball Shots, 20#/14#

After both complete the work load each partner must complete:

50 Alternating burpees (I go-you go)

50 pull-ups (partition in any way)

Switch run and wall ball shots each round.