CrossFit ATR – CrossFit
STEADY
1a.) Before Class Hour
– Foam Roll: Quads/Adductors/Glutes/Hamstrings
– Adductor Rocks: 10E (Slow)
– Single Leg Extended Glute Bridge: 2 X 10E
READY
1b.) 1 Round (0:00-12:00)
– 2:00 Ski or Bike
– 8E Shoulder CARs
– 8E Bird Dog w/:01 Pause at Extension
– 8E Inverted Toe Touch
– 20 Band Pull Aparts
– 20 Banded Good Morning
* In the remaining time, brief S.F.P (Foundation Prep) and allow athletes to grab barbells.
S.F.P.
2a.) Foundation/Prep: (REST :30 between sets) (12:00-18:00)
– 3 X 1 Snatch Pull + 1 A/K Power Snatch
– 3 X 1 Snatch Pull + 1 B/K Power Snatch
* See workout notes below.
* Allow 6:00 for athletes to grab weight and prepare for S.F.P (Power Snatch).
Power Snatch (1 @ 82% every minute for 10 sets)
2b.) Power Snatch: 10:00 EMOM (24:00-34:00)
– 1 Power Snatch w/82%
* 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.) “Greg”
5 Rounds for Time: (40:00-55:00)
– 6 Power Clean (165/115)
– 9 Box Jump Over (30″/24″)
– 15/12 Calorie Ski
* Goal: <12:00, Time Cap: 15:00
* Level 3: RX
* Level 2: Barbell (135/95), BJO (24″/20″), 12/9 Calorie Ski
* Level 1: Barbell (95/65), Box Step Over (24″/20″), 10/8 Calorie Ski
* See workout notes below.
* Allow 2:00 for athletes to catch their breath and then transition immediately into Adaptation before athletes put equipment away.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Child’s Pose
WORKOUT NOTES
S.F.P. 2a.) Notes:
Complete all sets of “Snatch Pull + Above the Knee Power Snatch” before moving on to the next progression. Take :30 REST between sets.
S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Power Snatch, please choose a weight that is moderate in difficulty but allows you to move with technical proficiency and speed. Your Power Snatches should be at a weight though that is heavier than what you moved on 04.08.22.
E.S.D. Notes:
The barbell should be at a weight that you could potentially hold on to for unbroken touch and go reps. The suggestion would be to hit the power cleans as singles in your first few rounds to manage your heart rate from elevating too quickly and to assist in establishing a behavior you can repeat or improve upon as time goes on. Try to stay moving on your box jump overs to get to your ski where the majority of time will be spent on this piece. Move at a moderate and repeatable pace on the ski until you get to your final round where you can give it everything you got and finish strong.
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