CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-8:00)
– 400M Run
– 15E Side Lying Hip Abduction/Adduction
– 8E KB Goblet Kang Squat
– 8E Single Leg Lateral Box Step Ups (24″/20″)
* Allow 10:00 to brief S.F.P and allow athletes to build in weight to 70% of their 1RM Front Squat.
S.F.P.
Front Squat
2.) S.F.P: Every 3:00 for 7 Sets (18:00-39:00)
Set 1: 4 Front Squat w/70% + 8 Back Squat
Set 2: 3 Front Squat w/77.5% + 6 Back Squat
Set 3: 2 Front Squat w/85% + 4 Back Squat
Set 4: 1 Front Squat w/92.5% + 2 Back Squat
Set 5: 1 Front Squat AHAP
Set 6: 1 Front Squat AHAP
Set 7: 1 Front Squat AHAP
* This is our final week of our FS/BS combo squat cycle. After your 4 opening sets of the combo we have been working with, you will take your final 3 sets to build to a 1RM for the day.
* Allow 6:00 to brief E.S.D, allow athletes to grab water, and to prepare for the workout.
E.S.D.
Metcon (Time)
3.) “Three Gargoyles”
For Time: (45:00-53:00)
– 200M Run
– 15 Deadlifts (185/125)
– 15 Box Jump Over (24″/20″)
– 200M Run
– 12 Deadlifts (185/125)
– 12 Box Jump Over (24″/20″)
– 200M Run
– 9 Deadlifts (185/125)
– 9 Box Jump Over (24″/20″)
* Goal: Sub 6:00, Time Cap: 8:00
* Level 3: RX
* Level 2: Barbell (35-40% 1RM)
* Level 1: Barbell (35-40% 1RM), Box Step Ups
ADAPTATION
4.) (56:00-60:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R) Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :20E Pidgeon
Minute 4: :45 Cat/Cow Transitions
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