CrossFit ATR – CrossFit
STEADY
Warm-up (No Measure)
LAX BALL: :45E Foot
FOAM ROLL: Pec, Calf, Back
BARBELL SMASH: Bicep/Tricep
2 Rounds:
– 6E Quadruped Thoracic Rotations
– 10E Hamstring Floss https://www.youtube.com/watch?v=JCDj9HSCoAU
READY
Warm-up (No Measure)
2 Rounds (0:00-8:00)
– 1:00 Single Unders
– 10E Half Kneeling Single Arm Banded Lat Pulldown https://www.youtube.com/watch?v=WcgMtbHMZwo
– 8 T-Inchworm w/Push-Up
– 8E Staggered Stance Single Arm KB RDL + Row https://www.youtube.com/watch?v=ZHTsiAlxhnc
* Take 3:00-4:00 to allow athletes to prepare and for S.F.P briefing.
S.F.P.
Warm-up (No Measure)
Every 3:00 for 4 Sets (12:00-24:00)
– 1 Legless Rope Climb + 2 Rope Climb
– 15/10 Calorie Ski (Substitute for 20 American KB Swings 53/35lbs)
* Level 3: RX
* Level 2: 2-3 RC, 12/9 Calorie Ski
* Level 1: 3 “Lying Pull to Stand” RC, 10/8 Calorie Ski (Sub 20 AKBS 35/26lbs)
Coach Notes: Try to cycle your rope climbs as smoothly as possible and with minimal rest between the reps. Take Ski at a moderate pace in between the rope climbs. If substituting for American KB Swings, the weight should be where you can perform unbroken.
* Allow 6:00 for workout set-up and E.S.D briefing.
E.S.D.
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Metcon (AMRAP – Rounds and Reps)
“Jazz Flute” (30:00-45:00)
15 Minute AMRAP:
– 3 Ring Muscle-Ups
– 9 Double DB Ground to Overhead (50/35)
– 27 Double Unders
* Level 3: RX
* Level 2: 1-2 RMU, DB (40/30)
* Level 1: 3 Seated Banded RMU Transitions OR Standing Ring Row RMU Transition + Jumping Ring Dip, DB (30/20), 27 DU or 54 Singles
GOAL: 6+ Rounds
Coach Notes: RMU should be done in no more than 2 sets if not unbroken. DB G2O can be performed in one smooth motion as Power Snatch, or may be cleaned to shoulders and pressed overhead as a Press/Push-Press/Push-Jerk. DB G2O should also be done in no more than 2 sets and this is the movement where it might be smart to cycle the reps slow and controlled OR take a few seconds half way through the reps to help manage your heart rate. Relax your shoulders and focus on wrist movement as much as possible on your double unders.
* Allow 4:00 for clean-up.
ACCESSORY
Warm-up (No Measure)
Every 1:30 for 3 Sets (4:30) (49:00-53:30)
– 8E Single Arm DB Row (AHAP)
– 12E Single Leg Calf Raise (Rig Assisted)
ADAPTATION
Warm-up (No Measure)
4:00 Alternating EMOM (56:00-60:00)
Minute 1: :30E Thread the Needle
Minute 2: Puppy Pose
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