CrossFit ATR – CrossFit
-Tom Hills going away celebration this Saturday, March 5th
We are sad to see Tom, Kelly and Tommi go! Tom is going to work out with us one more time at the 9:30am and 10:30am classes. After class we will BBQ and drink while reminiscing on all the great times. Feel free to bring some food and drinks to share. If you are still in contact with former members please extended the invitation, they are welcome to come workout with Tom and celebrate!
-Friday Night Lights “Lite” was a blast last week! So much energy , laughs and maybe a few tears. Let’s run it back this Friday! We will have heats again, cheering, and pushing! Bring some drinks or snacks to share. Bring your dinner, kids, friends or family. Starts @ 7pm. Lets GOOOOOO
READY
1a.) 1 Round (0:00-8:00)
– 2:00 Row (Increase pace every :30)
– 12 Scapular Pull-Ups + :15 Dead Hang
– 8E Shoulder CARs
– 8E Half Kneeling DB Curl to Press
– 8 Tempo Goblet Squats (w/DB) (:03 DOWN)
* Allow 5:00 for athletes to put away DBs, grab water and to brief Gymnastics foundations.
GYMNASTICS
1b.) (Foundations): 8:00 Alternating EMOM (13:00-21:00)
Minute 1: :15 Hollow Hold + :15 Arch Hold
Minute 2: :15 Ring Support Hold + :15 Ring to Chest Hold (Ring Row w/Feet on Ground)
* Allow 5:00 to brief athletes on S.F.P, demo movements, and grab bands if needed.
S.F.P.
Metcon (AMRAP – Reps)
2.) (Gymnastics Capacity): Every 1:30 for 8 Alternating Sets (26:00-38:00)
Interval 1: AMRAP (-2) Strict Ring Dips + 8 Burpees
Interval 2: AMRAP (-2) Strict Pull-Ups + 8 Kipping Pull-Ups
* Level 3: RX
* Level 2: Hand Release Push-Ups (Sub Ring Dips), Strict Banded Pull-Ups + Kipping Banded Pull-Ups
* Level 1: Band Assisted Push-Ups (Hip Circle around upper arm or band under armpits from pull-up bar), Banded Strict Pull-Ups + Jumping Pull-Ups
* Allow 6:00 to brief E.S.D and for athletes to prepare for workout.
E.S.D.
Metcon (3 Rounds for reps)
3.) Don’t Panic
3 Rounds: 2:00 AMRAP (1:00 REST between rounds) (44:00-53:00)
– 70 Double Unders
– AMRAP Thrusters (95/65)
* Level 3: RX
* Level 2: 50 Double Unders, Barbell (75/55)
* Level 1: 100 Single Unders, Barbell (45/35)
* Goal: 15+ Thrusters
* Allow 4:00 for athletes to clean up equipment and prepare for Adaptation.
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ADAPTATION
4.) 3 Minute Alternating EMOM (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Thread The Needle
Minute 3: :40 Child Pose
WORKOUT NOTES
Gymnastics Notes:
* Allow :15 in between movements per interval for athletes to transition. Example: Athletes hold :15 Hollow Hold, REST :15, then perform Arch Hold. Use the same format for the other interval.
E.S.D. Notes:
Double Unders should be complete sub 1:15 to allow time to get right on the barbell and accumulate reps of Thrusters. If you have not completed your double unders (or single unders) by 1:15, please stop and move on to the barbell. The barbell should be at a weight where we have the ability to “hang on” for a LARGE unbroken set. Reduce weight on the barbell so you are able to accomplish this.
S.F.P. Notes:
Athletes will perform a NEAR max set of strict gymnastics staying 2 reps shy of failure. After performing their set of strict gymnastics, they will immediately move into a more dynamic pressing/pulling variation to help build capacity.
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