CrossFit ATR – CrossFit
READY
1.) 2 Rounds (0:00-8:00)
– 1:00 Single Unders
– 15 PVC Dislocates
– 8 KB Kang Squats w/:03 Hold in Bottom (Light KB)
– 6E Single Arm KB Thruster + 30’ OH Carry (Light KB)
* Allow 2:00-3:00 for athletes to put away KBs and grab barbells.
2a.) Snatch Specific Warm-Up: 2 Rounds (REST :30 between) (11:00-17:00)
– 3 Tempo Snatch High Pull (:03 Floor to Hips building speed finishing with elbows high and knuckles down)
– 3 Position Power Snatch (Hip, Knee, Mid-Shin/Floor)
– 3 Tempo OHS (:03 DOWN + :03 Hold in Bottom)
* Use an empty barbell.
* Allow 5:00 for building in weight to 50% of 1RM Power Snatch (or very confident light weight)
S.F.P.
Power Snatch + 2 OHS
2b.) Every 1:30 for 8 Sets (22:00-34:00)
– 1 Power Snatch + 2 OHS (Building)
* Allow 6:00 for E.S.D briefing and athletes to adjust their barbell weight.
E.S.D.
Metcon (Time)
3.) For Time: (40:00-55:00)
– 150 Double Unders
– 30 Front Squat(115/85)
– 100 Double Unders
– 20 Front Squat(115/85)
– 50 Double Unders
– 10 Front Squat(115/85)
* Goal: Sub 12:00, Time Cap: 15:00
* Level 3: RX
* Level 2: 75/50/25 DU, Barbell (95/55)
* Level 1: 1.5X Single Unders, Barbell (75/35)
* Allow an extra 2:00 if athletes are capped to move into ADAPTATION.
ADAPTATION
4.) 3:00 Alternating EMOM
Minute 1: :20E Twisted Lizard
Minute 2: :20E Thread the Needle
Minute 3: :20 Updog + :20 Down Dog w/Cycling Feet (Alternate pumping heels to ground while in Down Dog)
WORKOUT NOTES
S.F.P. Notes:
Build in weight over the course of the 8 sets to a “Heavy” complex for the day. After completing Power Snatch, keep pressure through the middle of the foot thinking about bringing your hips straight down to your ankles to maintain as vertical of a torso as possible. Stay punched into that bar.
E.S.D. Notes:
Chip away at this by being smart with how you break this up. If you attempt to take too large of sets, you risk spiking your heart rate and making this a lot harder than it needs to be. Break your opening set of double unders (which is a lot) into multiple smaller sets. You will also want to do this with the front squats. Doing this from the start will help us manage our heart rate to then try and push to bigger sets or going unbroken on the back half of the workout to finish strong.
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