CrossFit ATR – CrossFit
READY
1a.) 1 Round (0:00-8:00)
– 1:00 Bike
– 15E Side Lying Hip Abduction/Adduction
– 8 T-Inchworm
– 8E Single Arm KB Press + 30’ OH Carry (or :10 March in place)
– 8 Tempo KB Goblet Squat
* Allow 4:00 for athletes to grab barbells and prepare for Snatch Specific Warm-Up.
1b.) Snatch Specific Warm-Up: 3 Rounds (REST 1:00 between) (12:00-20:00)
– 3 Tempo Snatch Pull
– 3 Tempo Power Snatch (Floor)
– 3 Snatch Balance (:03 Pause in Bottom)
* Allow athletes 3:00 to grab any additional weight (Light) and prepare for S.F.P.
S.F.P.
Snatch + OHS (1 x 1)
2.) Every 1:30 for 9 Sets (23:00-36:30)
Sets 1-3: 1 Snatch High Pull + 1 Dip Snatch + 1 OHS (w/:03 Pause in Bottom)
Sets 4-6: 1 Snatch Pull + 1 A/K Snatch + 1 OHS (w/:03 Pause in Bottom)
Sets 7-9: 1 Snatch Pull + 1 B/K Snatch + 1 OHS (w/:03 Pause in Bottom)
* See workout notes below.
* Allow 5:00 to brief E.S.D and for athletes to grab water and prepare.
E.S.D.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
* Goal: Sub 7:00, Time Cap: 10:00
* Level 3: RX
* Level 2: Barbell (185/125), DB Push Press (50/35)
* Level 1: Barbell (135/95), DB Push Press (35/25)
* See workout notes below.
* Allow athletes 4:00 to REST and prepare for adaptation.
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 Thread the Needle
Minute 4: :40 Puppy Pose
WORKOUT NOTES
S.F.P. Notes:
Start these sets light. The opening movements will force you to. Increase weight over the course of the sets. DO NOT go above 75% of your 1RM Snatch on your closing sets.
E.S.D. Notes:
This workout is meant to be completed fast. Break up the reps as necessary so you can take minimal rest between sets and between the movements. Stay well away from reaching failure and you will set yourself up for success.
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