CrossFit ATR – CrossFit
READY
Warm-up (No Measure)
1.) 2 Rounds (0:00-8:00)
– 1:00 Air Bike
– 12E Bird Dog
– 8 Push-Up to Alternating Toe Touch
– 8 KB Goblet Good Morning (Light)
* Spend 6:00 to brief athletes on S.F.P work and allow for equipment prep.
S.F.P.
Metcon (AMRAP – Rounds)
2.) 9:00 Alternating EMOM (14:00-23:00)
Minute 1: 8 Single Arm Suitcase KB Deadlift (R) + 8 Single Arm KB Clean (53/35) (R)
Minute 2: 8 Single Arm Suitcase KB Deadlift (L) + 8 Single Arm KB Clean (53/35) (L)
Minute 3: 15 T2B
* Level 3: RX
* Level 2: KB (53/35), Knee Raises
* Level 1: Single Arm Suitcase KB Deadlift + Single Arm Russian KB Swing (35/26), Ab-Mat Sit-Ups
* Allow 6:00 for equipment to be put away and to brief E.S.D.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3.) “Velcro” (One-Liner: The man who invented Velcro passed away. RIP) (29:00-49:00)
20:00 AMRAP (w/Partner) (You GO, I GO format)
– 9/7 Calorie Bike
– 7 Box Jump Over (24″/20″)
– 5 Deadlifts (275/185 OR 50% 1RM Deadlift)
* Goal: Every round Sub 1:30 per partner
* Level 3: RX
* Level 2: Barbell (225/155 OR 50% 1RM Deadlift)
* Level 1: Box Step Overs, Barbell (155/105 OR 50% 1RM Deadlift)
* Allow athletes 6:00 extra minutes after their final interval (should be done at 47:00-48:00) to put away equipment and move on to adaptation.
ADAPTATION
Warm-up (No Measure)
5.) 5:00 Alternating EMOM (55:00-60:00)
Minute 1: :30E Lizard StretchMinute 2: Cat/Cow Transitions
Minute 3: :30E Pretzel Stretch
Minutes 3-4: 2:00 Shavasana (Eyes closed, relaxed laying on ground, focusing on deep breathing :04 IN :08 OUT)
Workout Notes
S.F.P
One partner will move through an entire round of this workout before tagging in their partner to go through an entire round. Repeat this process accumulating rounds for 20:00. Move at 80-90% effort on the bike. After getting off the bike, fight to stay moving at a steady pace on the box jump overs. Deadlifts should be unbroken, so if you don’t think that is possible at the prescribed weights, please adjust accordingly so that you can do so. The goal is to move through a round of this quickly (<1:30) so that you can tag in your partner. If you have 3X the amount of athletes to bikes, please perform this with teams of 3 in a waterfall format. When athlete 1 finishes the bike, athlete 2 can start the bike. Athletes will follow each other through each movement. When athlete 1 finishes the deadlifts, they will REST 1:00 before starting another round.
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