CrossFit ATR – CrossFit
STEADY
1a.) Before Class Hour
– Foam Roll: T-Spine/Lat/Hamstring/Calf
– Side Lying Thoracic Windmill: 2 X 8E
– Single Leg Stand: 2 X :30E (Eyes closed if possible)
READY
1.) 1 Round (0:00-14:00)
– 2:00 Run/Ride/Row (1:00 EASY, then increase pace every :15)
– 15E Side Lying Hip Abduction/Adduction
– 15 Scapular Pull-Ups
– 12E Deadbug w/Change Plates
– 6E Super Lunge
* See workout notes below.
* With the remaining time, quickly brief S.F.P and then have athletes start performing light warm-up sets for Back Squat.
S.F.P.
Back Squat (Establishing a 2RM Back Squat)
2.) Back Squat: Every 2:15 for 8 Sets (14:00-32:00)
Interval 1: 7 w/40%
Interval 2: 6 w/50%
Interval 3: 5 w/60%
Interval 4: 4 w/70%
Interval 5: 3 w/80%
Interval 6-8: 2 w/90%+
* See workout notes below.
* Allow 8:00 for athletes to clean up their weight and prepare for E.S.D.
E.S.D.
Metcon (Time)
3.) “Bobby”
6 Rounds for Time: (40:00-54:00)
– 12 T2B
– 12 American KB Swings (70/53)
* Goal: <11:00, Time Cap: 14:00
* Level 3: RX
* Level 2: Knee Raises, KB (53/35)
* Level 1: Knee Raises OR Ab-Mat Sit-Ups, KB 35/26)
* See workout notes below.
* Allow 3:00 for athletes to prepare for Adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Puppy Pose
WORKOUT NOTES
S.F.P. Notes:
Today we are establishing a 2RM Back Squat. All percentages are based on your 3RM Back Squat that you established on 04.11.2022. If you did not perform the 3RM Back Squat on 04.11.2022, please build to a heavy double for the day progressing in weight over the course of your sets. The goal would be to perform a 2RM heavier than the 3RM you established a couple weeks ago.
E.S.D. Notes:
This will get grippy. Be smart and break up your T2B AND KB Swings into VERY manageable sets from the beginning. You can always choose to hang on longer as you get a few rounds in and get a gauge of the workout.
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