CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-8:00)
– 1:00 Bike OR Row
– 30’ Quad w/Reach
– 30’ Knee Hug to Inverted Toe Touch
– 30’ Hip Cradle
– 30’ Hamstring Scoops
– 30’ Samson Lunge
– 30’ Reverse Lunge w/Twist
– 30’ Inchworm + Push-Up
* Allow 4:00 for athletes to grab barbells and move into the snatch specific warm-up.
1b.) Clean Specific Warm-Up: 3 Rounds (REST 1:00 between) (12:00-20:00)
– 3 Tempo Clean Pull
– 3 Tempo Power Clean (Floor)
– 3 Tall Jerk (NO Leg Drive. Punch under bar in split)
* Allow athletes 3:00 to grab any additional weight (Light) and prepare for S.F.P.
S.F.P.
1 Clean + 1 Pause Jerk (1 x 1)
2.) Every 1:30 for 9 Sets (23:00-36:30)
Sets 1-3: 1 Clean Pull + 1 Dip Clean + 1 Pause Jerk (w/:03 Pause in Dip) (https://www.youtube.com/watch?v=wIv9MonbjNI)
Sets 4-6: 1 Clean Pull + 1 A/K Clean + 1 Pause Jerk (w/:03 Pause in Dip)
Sets 7-9: 1 Clean Pull + 1 B/K Clean + 1 Pause Jerk (w/:03 Pause in Dip)
* See workout notes below.
* Allow 5:00 to brief E.S.D and for athletes to grab water and prepare.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3.) “Flat Fork”
12:00 AMRAP: (42:00-54:00)
– 9/7 Calorie Ski (Sub for 11/8 Calorie Row)
– 5 Box Jump (30″/24″)
– 3 Devils Press (50/35)
* Level 3: RX
* Level 2: BJ (24″/20″), DB (35/25)
* Level 1: Box Step Over (24″/20″), DB (25/15)
* See workout notes below.
* Allow 3:00 for athletes to put away equipment and prepare for adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Seated Forward Fold
Minute 2: :45 Pretzel (R)
Minute 3: :45 Pretzel (L)
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:
The rep ranges are set so that you can go smooth, unbroken, and stay that way. Keep everything slow and steady, taking time between your transitions and see if you can maintain or increase your pace over time.
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