CrossFit ATR – CrossFit
STEADY
1a.) 1 Round (0:00-8:00)
– 1:00 Bike (Build intensity every :20)
– 15 Cuban Press w/Change Plates
– 20 Bent Over Reverse Fly w/Change Plates
– 8E Single Arm KB Press
– 8 KB Goblet Kang Squat
* Allow 4:00 for athletes to put bands away and to grab barbells for S.F.P warm-up.
1b.) Clean + Jerk Specific Warm-Up: 3 Rounds (REST 1:00 between) (12:00-20:00)
– 3 Tall Muscle Clean
– 3 Position Power Clean (Hip, Knee, Mid-Shin/Floor)
– 3 Front Squat w/:03 Pause in Bottom Position
– 3 Shoulder to Overhead (Round 1: Push Press, Round 2: Push Jerk, Round 3: Split Jerk
* Allow athletes 3:00 to grab any additional weight (Light) and prepare for S.F.P.
S.F.P.
2.) (Clean + Jerk): Every 1:30 for 9 Sets (23:00-36:30)
Sets 1-3: 1 Clean Pull + 1 A/K Clean + 1 Split Jerk w/Light-Moderate
Sets 4-6: 1 Clean Pull + 1 B/K Clean + 1 Split Jerk
Sets 7-9: 1 Clean Pull + 1 Clean + 1 Split Jerk
A/K: Above knee
B/K: Below knee
* Allow 6:00 to brief E.S.D, demo any movements, and allow athletes to grab water and adjust their bars.
Clean
Split Jerk
E.S.D.
Metcon (Time)
3.) (43:00-53:00)
– 20 Power Snatch (75/55)
– 30 Back Squat (75/55)
– 40 Sumo Deadlift High Pull (75/55)
– 30 Back Squat (75/55)
– 20 Power Snatch (75/55)
* Goal: Sub 8:00, Time Cap: 10:00
* Level 3: RX
* Level 2: 20-30-40-30-20 (65/45)
* Level 1: 20-30-40-30-20 (45/35 Empty Barbell)
* Allow 4:00 for athletes to put away barbells and to prepare for adaptation.
ADAPTATION
4.) 3:00 Alternating EMOM (57:00-60:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Down Dog + Updog Transitions
WORKOUT NOTES
S.F.P. Notes:
This is a DELOAD Week after finishing the Open. Weight should be kept relatively light and with a focus on technique. When the technique and/or speed is lost, we have too much weight on the bar.
E.S.D. Notes:
You should be able to look at this and think you could potentially do each movement with its associated rep scheme in 1-2 sets if it was the only thing you had to do. It would be wise to break up the power snatches into confident sets with very minimal rest. When we get to the back squats, try to hang on and chip away at the rep scheme. If you are performing your starting reps with minimal speed, drop weight.
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