CrossFit ATR – CrossFit
READY
Warm-up (No Measure)
1a.) READY: 1 Round (0:00-6:00)
– 1:00 Row
– 5 Inchworm w/Push-Up
– 5E Lateral Lunge
– 5E Single Arm Russian KB Swing
– 5 Tempo KB Goblet Squat (:03 Down, :03 in Bottom)
* Allow 3:00 for athletes to put away their equipment, grab water and a barbell.
Warm-up (No Measure)
1b.) S.F.P (Prep): 2 Rounds (REST :30-1:00 between) (9:00-15:00)
– 3 Tall Muscle Snatch
– 1 Dip Muscle Snatch
– 1 Dip Power Snatch
– 1 Hang (Above the Knee) Power Snatch
– REST :15-:20
– 3 Tall Muscle Clean
– 1 Dip Muscle Clean
– 1 Dip Power Clean
– 1 Hang (Above the Knee) Power Clean
* Add a minimal amount of weight for the second round.
* Allow 3:00 for athletes to grab extra weight for S.F.P.
S.F.P.
Hang Power Snatch
Set 1: 5 Hang Power Snatch (Building)
Set 2: 4 Hang Power Snatch (Building)
Set 3: 3 Hang Power Snatch (Building)
Set 4: 5 Hang Power Clean (Building)
Set 5: 4 Hang Power Clean (Building)
Set 6: 3 Hang Power Clean (Building)
* Coach Notes: Start your first set of Hang Power Snatch at a Light/Moderate weight that you feel you could move for an unbroken set of 7-8 reps. Build across each set as the rep scheme gets lower. You will continue to build in weight as you transition from Hang Power Snatches to Hang Power Cleans.
* Allow 6:00 to brief athletes on E.S.D, clean up their barbells and prepare for the workout.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3.) E.S.D: “The Tomb of Ancient Kings”
16:00 AMRAP: (33:00-49:00)
– 6 Single Arm DB Devils Press (50/35)
– 6 DB Alternating Box Step Ups (24″/20″)
– 12 Squats w/DB
– 12 Single Arm DB Devils Press (50/35)
– 12 DB Alternating Box Step Ups (24″/20″)
– 24 Squats w/DB
– 18 Single Arm DB Devils Press (50/35)
– 18 DB Alternating Box Step Ups (24″/20″)
– 36 Squats w/DB
– 24 Single Arm DB Devils Press (50/35)
– 24 DB Alternating Box Step Ups (24″/20″)
– 48 Squats w/DB
– 30 Single Arm DB Devils Press (50/35)
– 30 DB Alternating Box Step Ups (24″/20″)
– 60 Squats w/DB
– Rep Scheme continues to increase by 6 reps on DP and Box Step Ups. Rep Scheme increases by 12 on squats. Squats are performed with DB supported on the body in any fashion.
* Level 3: RX
* Level 2: DB (40/30)
* Level 1: DB (30/20)
ADAPTATION
Warm-up (No Measure)
4.) ADAPTATION: 6:00 Alternating EMOM (54:00-60:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R)
Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :20E Pidgeon
WORKOUT NOTES
E.S.D.
*Coach Notes: Move at a nice and smooth pace knowing that this workout is a long grind filled with a lot of lower body volume. REST on the ground on your devils press and on top of the box for your step ups so you don’t find yourself standing around for a very long period of time. When you get to the squats, just chip away at those reps in a steady fashion with a focus on your breathing.
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