“Oh my ACHING Tentacles”

Feb 19, 2022 | WOD

CrossFit ATR – CrossFit

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READY

1.) 2 Rounds (0:00-8:00)

– 1:00 Bike (Increase in Pace every :20 for 2nd Round)

– 8E KB Pull Through in Plank https://www.youtube.com/watch?v=fKbu_2L94x8

– 6E KB Goblet Reverse Lunge

– 6 Tempo KB Goblet Squat (:03 DOWN + :03 Hold in Bottom)

* Allow 10:00 to brief S.F.P and for athletes to build to their percentage on Front Squat.

S.F.P.

Metcon (Weight)

2.) Every 3:00 for 4 Sets (18:00-30:00)

– 2 Front Squat w/85% 1RM

– 4 Back Squat

* Allow 6:00 to brief E.S.D and allow athletes to put away their barbell, weights, and prepare for workout.

E.S.D.

Metcon (AMRAP – Rounds)

3.) “Oh my ACHING Tentacles”

16:00 Alternating EMOM (36:00-52:00)

Minute 1: 15/12 Calorie Bike

Minute 2: 12 Alternating KB Goblet Reverse Lunge (70/53)

Minute 3: 10 Box Jump Over (24″/20″)

Minute 4: REST

* Level 3: RX

* Level 2: KB (35/26)

* Level 1: 40/30 Calorie Bike, KB (26/18)

* Allow 4:00 for athletes to recover and put their equipment away, then move on to ADAPTATION.

ADAPTATION

4.) 4:00 Alternating EMOM (56:00-60:00)

Minute 1: :45 Couch Stretch (R)

Minute 2: :45 Couch Stretch (L)

Minute 3: :20E Twisted Cross

Minute 4: :45 Child’s Pose

WORKOUT NOTES

S.F.P. Notes:

You will perform your 2 Front Squats, rack the barbell and then immediately go into your 4 Back Squats with the same weight you just performed your front squats at.

E.S.D. Notes:

This workout has a high level of interference, meaning the movements all conflict with each other and there is nowhere to hide. You are going to have to move at an uncomfortable pace on the bike to finish around :50-:55 and get over to the KB. When moving on to the KB Goblet Reverse Lunge, you should be able to move steadily alternating between sides to buy yourself a small period of time to get into position for the BBJO. When on the BJO, move quickly to buy yourself as much time on top of your REST minute following to prepare for your next round on the bike. This will definitely test your ability to push on the BJO after a high amount of metabolic and muscular fatigue. Sounds A LOT like the Crossfit Games Open!