CrossFit ATR – CrossFit
READY
1.) 1 Round (0:00-12:00)
– 1:00 Row
– 10E Prone IYTW
– 8 Single Arm Bent Over KB Row (R)
– 5 Single Arm KB Strict Press (R)
– 3 Single Arm KB Push Press (R)
– 30’ Single Arm OH KB Carry (R) (or :20 OH March in Place)
– 8 Single Arm Bent Over KB Row (L)
– 5 Single Arm KB Strict Press (L)
– 3 Single Arm KB Push Press (L)
– 30’ Single Arm OH KB Carry (L) (or :20 OH March in Place)
* Use the rest of the time to brief S.F.P, demo any movement necessary, and allow athletes to prepare.
S.F.P.
Shoulder Press (4 x 6 every 2 minutes)
2.) (STRICT PRESS/PENDLAY ROW): Every 2:00 for 8 Sets (12:00-28:00)
Sets 1-4: 6 Strict Press w/60% 1RM
Sets 5-8: 6 Pendlay Row (https://www.youtube.com/watch?v=ezrZnmjZTR4)
* See workout notes below.
* Allow 8:00 to brief E.S.D and allow athletes to adjust the weight on their barbell for the workout.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3.) “Bartender”
15:00 AMRAP: (36:00-51:00)
– 9 T2B
– 7 Shoulder to Overhead (115/85)
– 5 Lateral Burpee Over Bar
* Goal: 7+ Rounds
* Level 3: RX
* Level 2: Knee Raises, Barbell (95/65)
* Level 1: Knee Raises, Barbell (75/55)
* See workout notes below.
* Allow 4:00 for athletes to break down barbells, grab water, and prepare for adaptation.
ADAPTATION
4.) (55:00-60:00)
Minute 1: :45 Lizard (R)
Minute 2: :45 Lizard (L)
Minute 3: :20E Twisted Cross
Minute 4-5: Shavasana
WORKOUT NOTES
S.F.P. Notes:
All sets of strict press will be performed before pendlay row. Have athletes pull barbells out of the rack after the final set and immediately place them on the floor. Pendlay rows are performed from a dead stop on the floor for every rep and completed by rowing the elbows down and back in as deep of a ROM as possible.
E.S.D. Notes:
Rep ranges and load are set so that this workout can be cycled with a level of confidence. T2B should be broken into NO MORE than 2 sets. If you can’t hang on AT ANY POINT in this workout for less than 2 sets, please immediately move to knee raises to minimize rest and time spent standing around. Shoulder to Overhead is taken from the floor and should be unbroken every time you pick up the barbell. Don’t pick it up until you are ready to hang on. Stay low on your lateral burpee over the bar and perform in a slow and smooth fashion to prepare yourself for the next round.
Recent Comments