CrossFit ATR – CrossFit
READY
1a.) 1 Round (0:00-12:00)
– 2:00 Bike (Build in pace over the course of the final minute)
– 15E Side Lying Hip Abduction/Adduction
– 12E Single Leg KB RDL + High Pull (Light KB)
– 10 KB Goblet Squat w/:03 Eccentric
* Use the remaining time to have athletes grab barbells, brief S.F.P, and demo the upcoming movements.
S.F.P.
2a.) (Foundation/Prep): 3 Sets (REST :30 between sets) (12:00-18:00)
Intervals 1-3: Clean Pull + Tall Clean (https://www.youtube.com/watch?v=YhGbp1wp8Ls)
Intervals 4-6: Power Clean + Front Squat
* See workout notes below.
* Allow 4:00 for athletes to grab additional weight and prepare for S.F.P.
Power Clean (1 every :40 for 18 sets @ 60%)
2b.) (Clean): Every :40 for 18 Sets (22:00-34:00)
– 1 Clean w/60%
* See workout notes below.
* Allow 6:00 to brief E.S.D, demo any movements, and for athletes to prepare equipment for the workout.
E.S.D.
Metcon (Time)
3.) “Lift Off”
4 Rounds for Time: (40:00-52:00)
– 15/12 Calorie Ski (Substitute for Row)
– 15 Box Jump Over (24″/20″) (NO Rebound, Step Down Every Rep)
– 15 Deadlift (225/155)
* Level 3: RX
* Level 2: 12/9 Calorie Ski, 12 BJO, Barbell (155/105)
* Level 1: 10/8 Calorie Ski, 12 Box Step Over, Barbell (115/85)
* See workout notes below.
ADAPTATION
5.) (57:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Seated Straddle
WORKOUT NOTES
S.F.P. 2a.) Notes:
Intervals 1-3 are to help you focus on completing leg drive and speed under the bar. Intervals 4-6 are to help get you in the mindset of being as explosive as possible and then completing the ROM of a standard clean. Wherever you catch your power clean, pause and immediately ride into a Front Squat.
S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Clean, please choose a weight that 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 in improving movement patterns.
E.S.D. Notes:
Move at a conservative pace on your first round to get a feel for the flow of the workout. Your Ski should consist of smooth strokes taking a full breath at the top. Box Jump Overs should also be performed with a rhythm that doesn’t change through all reps. Deadlifts should be completed in NO MORE than 3 quick sets. If this doesn’t seem possible, consider scaling.
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