CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-8:00)
– 2:00 Bike
– 10E Bird Dog w/:01 Pause at Extension
– 8E Lateral Lunge
– 4 T-Inchworm + Push-Up + Downdog
* Allow 3:00 for athletes to grab water and barbells.
2a.) CLEAN + JERK Specific Warm-Up: 3 Rounds w/Empty Barbell (REST :30 between) (11:00-18:00)
– 3 Tempo Clean Deadlift (:03 Floor to Hips w/Shoulders covering barbell)
– 3 Position Power Clean + Front Squat (Dip, Knee, Mid-Shin/Floor)
– 3 Split Jerk
* Allow 5:00 for athletes to build to 40% 1RM of their 1RM C+J
S.F.P.
Clean and Jerk (1 Rep Every 1:15 for 6 Sets )
(23:00-30:30)
* Allow 7:00 for E.S.D brief and for athletes to prepare for the workout.
E.S.D.
Metcon (AMRAP – Reps)
3.) “Haltère Trois Façons”
15:00 Alternating EMOM: (38:00-53:00)
Minute 1: :45 AMRAP Double Unders
Minute 2: :45 AMRAP DB Box Step Ups (50/35) (24″/20″)
Minute 3: :45 AMRAP DB Snatch (50/35)
Minute 4: :45 AMRAP Single Arm DB Overhead Squats (50/35)
Minute 5: REST
* Level 3: RX
* Level 2: DB (40/30), DB Racked Squats (to replace single arm DB OHS)
* Level 1: Single Unders, DB (30/20), DB Racked Squats (to replace single arm DB OHS)
* Allow 4:00 for athletes to put away dumbbells, catch their breath, grab water and then move into ADAPTATION.
ADAPTATION
4.) 3:00 EMOM (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :20E Thread the Needle
WORKOUT NOTES
S.F.P. Notes:
Start at 40% of your 1RM Clean + Jerk. Work up to a “Moderate to Heavy” (75-85%) Clean and Jerk for the day that you can hit confidently. DO NOT max out. We are looking for clean and quality reps to feel primed for the first week of the Open.
E.S.D. Notes:
Think of this like “Fight Gone Bad” just with different movements. We are trying to accumulate as many reps as possible for each minute for a total score after 15:00 of work. If you are unable to perform DB OHS, please rack the DB on a shoulder or hold it in the goblet position and do as many squats as possible in the :45.
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