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
1a.) 1 Round (0:00-14:00)
– 2:00 Ski (or Row) (Increase pace every :30)
– 15 Banded Face Pull
– 12E Deadbug
– 12 Barbell Good Morning
– 10 Barbell Deadlift
* With the remaining time, quickly brief S.F.P and then have athletes start performing light warm-up sets. As soon as the timer hits 14:00, start a new timer for 20:00 to allow athletes to build to a 3RM Hand-Release Deadlift. An example warm-up progression would look like this: 8 X 30%, 6 X 40%, 5 X 50%, 4 X 60%, then proceed to build in weight performing sets of 3 to a max for the day.
S.F.P.
Hand-Release Deadlift (1 x 3 – establishing a 3RM.)
Set the bar down with control on each rep and flash open the hands.
2.) Deadlift: 20:00 (14:00-34:00)
– Establish a 3RM Hand-Release Deadlift
* See workout notes below.
* Allow 8:00 for athletes to break down their barbells, grab water, and to brief E.S.D.
E.S.D.
Metcon (Time)
3.) “Dogs Leg”
3 Rounds for Time: (42:00-52:00)
– 9 Double DB Power Clean (50/35)
– 15 C2B Pull-Ups
– 21 Double DB Front Squats (50/35)
* Goal: Sub 7:00, Time Cap: 10:00
* Level 3: RX
* Level 2: DB (35/25), Pull-Ups
* Level 1: DB (25/15), Jumping Pull-Ups, Air Squats
* Allow 4:00 for athletes to grab water, put their equipment away, and gather for adaptation.
ADAPTATION
4.) (56:00-60:00)
Minutes 1-2: Core 4 (R+L)
Minute 3: :20E Twisted Cross
Minute 4: :45 Cat/Cow Transitions
WORKOUT NOTES
S.F.P. Notes:
Today we are establishing a 3RM “Hand-Release Deadlift” meaning you will set the bar down with control on each rep and flash open the hands. This will ensure that there is no “bounce” for assistance and that each rep is being pulled from a dead stop. This time frame should allow for a solid 5-6 attempts lifting every 2:00-2:30 after hitting some additional warm-up sets in the beginning of the time frame.
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