CrossFit ATR – CrossFit
STEADY
Warm-up (No Measure)
PRE-CLASS Mobility:
FOAM ROLL: :30E Lats, Thoracic Spine, Calf, Anteriot Tibialis
ACTIVE BANDED: :45E Ham/ Hip Flexor
ACTIVATION: 5E Single Leg High Knee to Airplane (controlled movement)
READY
Warm-up (No Measure)
2 Rounds (0:00-8:00)
– 1:00 Row
– 8E Knee Hug to Inverted Toe Touch
– 8E Samson Lunge w/Lateral Flexion (Arms OH, ribcage down, lean to the side of front leg)
– 8E Single Arm KB Press + 30’ Overhead Carry (SLOW)
Strength
Burpee & Snatch (5 x 2 )
2a.) Snatch Specific Warm-Up: 2 Rounds (REST :30 between) (10:00-18:00)
– 3 Position Tempo Snatch High Pull (:03 Floor to Hips building speed finishing with elbows high and knuckles down)
– 3 Position Snatch (Hip, Knee, Mid-Shin/Floor)
* Use an empty barbell.
* Allow 5:00-7:00 for building in weight to 70%.
B) Every 2:00 for 5 Sets (20:00-30:00)
– 8 Lateral Burpee Over Bar
– 2 Snatch w/70%+
* Level 3: RX
* Level 2: 5 Lateral Burpee Over Bar
* Level 1: 5 No Push-Up Burpee
Coach Notes: Burpees should take no longer than :30 allowing for 1:30 to hit 2 solid snatches at a confident percentage. Take no more than :15 between your snatch reps. DO NOT rush your snatches. Set your back, BUILD speed off the floor, and pull/punch under the bar quickly.
* Allow 8:00 for weight adjustment on the athlete’s barbells and Metcon Brief at the TV
Metcon
()
Metcon (3 Rounds for calories)
“Fitness Guarantee” (38:00-53:00)
3 Sets EACH for Score: 3:00 AMRAP (REST 2:00 between sets)
– 15 T2B
– 21 Thrusters (95/65)
– AMRAP Calorie Row
* Level 3: RX
* Level 2: 12 T2B, Thrusters (75/55)
* Level 1: Knee Raises, Thrusters (45/35)
Coach Notes: This piece is designed for you to really push to be unbroken for the entirety of the workout, or as long as you can go. When you need to break, reps should be broken in NO MORE than 2-3 sets on T2B and 2 sets on Thrusters. Be tough and hang on. You only have a 3:00 window to accumulate calories and every second matters to buy yourself more time on the row. You have 2:00 REST between sets giving you ample time to recover and prepare for the next round.
* Spend 3:00 allowing the athletes to clean up and get ready for ADAPTATION.
ADAPTATION
Warm-up (No Measure)
4 Minute EMOM (56:00-60:00)
Minute 1: :30E Couch
Minute 2: :30E Twisted Cross
ACCESSORY
Warm-up (No Measure)
*Post Class/Optional
3 Rounds (REST 1:00 between)
– 12E Banded Pallof Press in Split Stance
– :30E Side Plank w/Hip Abduction ISO
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