CrossFit ATR – CrossFit
ATR takes over the San Diego Gulls Hockey stadium! April 23rd @ 7pm. Cost about $20 per ticket, friends and family welcome. Please sign up (sheet on front desk, or email me) before April 9th! We can meet somewhere close to the stadium for a pre-game drink 😉
Don’t forget to sign up for Family Portrait weekend. April 23rd and 24th @ATR (Studio quality portraits right here in the gym)! https://www.gretchenotero.com/atr
READY
1.) 1 Round (0:00-8:00)
– 1:00 Ski (EASY) (Sub Row if needed)
– 12E Bird Dog
– 8 Single Leg Contralateral KB RDL (L)
– 8 Single Arm Russian KB Swing (L)
– 30’ OH KB Carry or :20 KB OH March in Place (L)
– 8 Single Leg Contralateral KB RDL (R)
– 8 Single Arm Russian KB Swing (R)
– 30’ OH KB Carry or :20 KB OH March in Place (R)
* Allow 4:00 to brief S.F.P, and for athletes to grab barbells.
S.F.P.
1b.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)
– 3 Tempo Clean Pulls (https://www.youtube.com/watch?v=VF-hqxyLly4)
– 3 Dip Power Clean (https://www.youtube.com/watch?v=Xsj2E2sC7gc) *
* See workout notes below.
* Allow 6:00 for athletes to grab weight and prepare for S.F.P.
Power Clean (1 every :40 for 12 sets @ 75%)
2.) Power Clean: Every :40 for 12 Sets (24:00-32:00)
– 1 Power Clean w/75%
* See workout notes below.
* Allow 8:00 to brief E.S.D, demo any movements, and for athletes to prepare equipment for the workout.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3.) “Plugging Chisel”
8:00 AMRAP: (40:00-48:00)
– 18/15 Calorie Ski (Sub Row if needed)
– 18 Ab-Mat Sit-Ups
– 15 American KB Swings (53/35)
* Goal: 3+ Rounds
* Level 3: RX
* Level 2: 14/11 Calorie Ski, 14 Sit-Ups, 11 AKBS (35/26)
* Level 1: 12/9 Calorie Ski, 12 Sit-Ups, 9 Russian KBS (35/26)
* See workout notes below.
* Allow 3:00 for athletes to put away their equipment and then move immediately into Accessory work.
ACCESSORY
4.) 4:00 Alternating EMOM (51:00-55:00)
Minute 1: :20E Side Plank (:10 REST between sides)
Minute 2: :50 Marching Glute Bridge
* Allow 1:00 for athletes to have water and a breather, then move immediately into Adaptation.
ADAPTATION
5.) (56:00-60:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Cat/Cow Transitions
Minute 4: :45 Child’s Pose
WORKOUT NOTES
S.F.P. 1b.) Notes:
Progress your pulling position over the course of your warm-up sets. Start with a dip power clean, then move to performing your power cleans at your knee, then take your power cleans from the floor.
S.F.P. 2.) Notes:
If you DO NOT know your 1RM Power Clean, please choose a weight that is moderate in difficulty but allows you to move with technical proficiency and speed. This portion of the day should allow you to put a hyper focus on hitting positions and putting effort into improving movement patterns.
E.S.D. Notes:
Move on the Ski at a moderate pace to set yourself for getting right after the sit-ups. Sit-Ups should be smooth with little hesitation so that we can repeat this same behavior on our KB Swings. Use your transition period between movements as your rest (move to each movement as slow as you need to) but when you get to your next piece of equipment, it is time to get back to work.
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