CrossFit ATR – CrossFit
OLY/Barbell class has been moved to Saturday 4/16 @3pm (instead of Sunday).
READY
1a.) 1 Round (0:00-12:00)
– 2:00 Run/Ride/Row (Build in pace over the course of the final minute)
– 15 Banded Dislocates
– 15 Band Pull Aparts
– 15 Banded Good Morning
– 12 Sumo Squat w/Alternating Thoracic Reach
* 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)
– 3 Snatch Grip Deadlifts
– 3 Position Power Snatch (A/K, B/K, Floor/Mid-Shin)
– 3 Overhead Squats w/:03 Pause in Bottom
* Coach Notes: Perform w/PVC or empty barbell.
* Allow 6:00 for athletes to build in weight and prepare for S.F.P.
Snatch (1 @ 70% every minute for 12 sets)
2b.) Snatch: 12:00 EMOM (24:00-36:00)
– 1 Snatch w/70%
* See workout notes below.
* Allow 6:00 for athletes to put away the barbell, grab their KB, and to brief E.S.D.
E.S.D.
Metcon (Time)
3.) “Houston, we’ve had a problem.”
21 – 18 – 15 – 12 – 9 – 6 – 3 (42:00-54:00)
– American KB Swings (70/53)
– T2B
* Goal: <9:00, Time Cap: 12:00
* Level 3: RX
* Level 2: KB (53/35), Knee Raises
* Level 1: KB (35/26), Knee Raises OR Supine Rig Assisted Leg Raises
* See workout notes below.
* Allow 3:00 for athletes to clean up equipment and prepare for adaptation.
ADAPTATION
5.) 3:00 EMOM (57:00-60:00)
Minute 1: :45 Supine Spinal Twist
Minute 2: :45 Updog/Downdog Transitions
Minute 3: :20E Thread the Needle
WORKOUT NOTES
S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Snatch please use a weight that allows you to move with technical proficiency and speed but feels moderate in difficulty. You should be moving more weight each interval than you did on 03.28.2022.
E.S.D. Notes:
This could get grippy. Flash your grip open at the top of your swings and break your opening sets of T2B up so you can preserve your grip as much as possible through the course of this workout. Be conservative to start to create the ability to finish strong at the end.
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