Ginger Snap

Mar 16, 2022 | WOD

CrossFit ATR – CrossFit

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STEADY

1.) 1 Round (0:00-8:00)

– 1:00 Bike (EASY)

– 12E Deadbug

– 6E Hanging Single Leg (Knee) Raise

– 6E Lateral Lunge

– 6 KB Goblet Squats w/:03 Eccentric + :03 Hold in Bottom

– 1:00 Bike (Moderate Pace) *

* Have athletes check their screens to see how many calories they accumulated in their final minute of the warmup. They can use this number to gauge whether or not they should scale the calories in the workout.

* Allow 6:00 to brief athletes on S.F.P, grab water, and barbells.

S.F.P.

2.) (FS/BS Deload): Every 2:30 for 6 Sets (14:00-29:00)

Sets 1-3: 5 Tempo Front Squat w/50% 1RM (:05 Eccentric)

Sets 4-6: 10 Back Squat (Same Weight)

* Allow 5:00 for athletes to put away weight, barbells, grab water, grab kettlebells, and brief E.S.D.

Back Squat

E.S.D.

Metcon (AMRAP – Rounds)

3.) 20:00 Alternating EMOM: (34:00-54:00)

Minute 1: 12/9 Calorie Bike

Minute 2: 18 KB Goblet Squats (53/35)

Minute 3: 15 American KB Swings (53/35)

Minute 4: 12 T2B

* Level 3: RX

* Level 2: 10/8 Calorie Bike, KB (35/26), Knee Raises

* Level 1: :45 Active Bike, KB (26/18), Knee Raises
* Allow 3:00 for athletes to put away equipment, grab water, and prepare for adaptation.

ADAPTATION

4.)

Minute 1: :45 Standing StraddleMinute 2: :20E Eagle in Saddle

Minute 3: :45 Happy Baby

WORKOUT NOTES

S.F.P. Notes:

Perform 5 Front Squats taking :05 to reach your bottom position for EACH rep. After you have performed your 3 sets, you will keep the same weight on the barbell and perform 10 back squats for 3 sets. DO NOT perform the Back Squats with a tempo.

E.S.D. Notes:

The Bike should take around :35-:45 but should NOT have anyone in a panic to finish within the minute. If this doesn’t seem possible, please scale the calories. The rest of the movements should take NO LONGER than :30. Goblet Squats and Swings should be unbroken so please choose a weight where you can accomplish this. T2B can be broken up for grip management BUT should still be able to be completed in under :30 so athletes can have plenty of time to prepare for the next round.