CrossFit ATR – CrossFit
Register now for the Nutrition Lunch and Learn April 30th 11:30AM
https://www.modus-energy.com/LNL
Exciting news!! We were nominated for San Diego’s Best Health and Fitness Club. If you could find it in your hearts to vote for us, the ATR team and I would be extremely grateful! Here is a quick link https://uniontrib.secondstreetapp.com/2022-San-Diegos-Best-Readers-Poll/gallery/?group=408702 (San Diego Fun/Life -> Health and Fitness Club).
Murph is coming up! If anyone is interested and we get at least 7 people that would like one, we can get a deal on Bear Komplex weight vests for $100 (normally $139) without the plates (weights). Let me know if you are interested.
STEADY
1a.) Before Class Hour
– LAX Ball: Trap/Pec/Rhomboids (Scap)
– Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)
– Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)
READY
1b.) 1 Round (0:00-12:00)
– 1:00 Row/Bike
– 10E Prone IYTW
– 8 Single Arm Bent Over KB Row (R)
– 5 Single Arm KB Strict 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)
– 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.
2.) Strict Press/Pendlay Row: Every 2:00 for 8 Sets (12:00-28:00)
Sets 1-4: 4 Strict Press w/70% 1RM
Sets 5-8: 4 Pendlay Row (https://www.youtube.com/watch?v=ezrZnmjZTR4)
* See workout notes below.
* Allow 6:00 to brief E.S.D and allow athletes to adjust the weight on their barbell for the workout.
Shoulder Press (1 x 1)
Pendlay Row (1 x 1)
E.S.D.
Strict Cindy (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 hand-release push-ups
15 air squats
3a.) (34:00-54:00)
* Goal: 12+ Rounds
* Level 3: RX
* Level 2: 4-8-12 Rep Scheme (Banded Pull-Ups if necessary)
* Level 1: 3-6-9 Rep Scheme (Banded Pull-Ups if necessary) (Push-Ups on knees if necessary)
* See workout notes below.
* Allow 3:00 for athletes to prepare for Adaptation.
ADAPTATION
4.) 3:00 EMOM (57:00-60:00)
Minute 1: :20E Rig Assisted Calf Stretch
Minute 2: :45 Couch (R)
Minute 3: :45 Couch (L)
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:
We are moving through a strict version of the classic Crossfit Benchmark workout “Cindy”. This aligns with our theme in our cycle for continuing to strengthen our foundation. You DO NOT have to RUSH through this workout, yet treat this as a way to perform reps with a FULL ROM using the 20:00 to accumulate a solid amount of QUALITY volume.
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