CrossFit ATR – CrossFit
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
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
* Perform w/PVC or empty barbell.
* Allow 6:00 for athletes to build in weight and prepare for S.F.P.
E.S.D.
Snatch (1 @ 80% every 1:15 for 8 sets)
2b.) Snatch: Every 1:15 for 8 Sets (24:00-34:00)
– 1 Snatch w/80%
* See workout notes below.
* Allow 6:00 for athletes to put away the barbell, grab their KB, and to brief E.S.D.
Metcon (Time)
3.) “Jan”
For Time: (40:00-52:00)
– 27 Thrusters (95/65)
– 21 C2B Pull-Ups
– 15 Sumo Deadlift High Pull (95/65)
– 9 Bar Muscle-Ups
* Goal: <8:00, Time Cap: 12:00
* Level 3: RX
* Level 2: Barbell (75/55), Banded C2B, Banded BMU
* Level 1: Barbell (45/35), Ring Row, DB Hang Power Clean + Strict Press (Light-Moderate)
* See workout notes below.
* Allow 4:00 for athletes to grab water, clean up their equipment and move to adaptation work.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :20 Twisted Cross
Minute 4: :45 Puppy Pose
WORKOUT NOTES
S.F.P. 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 04.13.2022.
E.S.D. Notes:
Break up your opening set of thrusters even though you might be able to do it unbroken. Have the same mindset when working on your C2B pull-ups. This helps preserve yourself for the back half of the workout. Continue this pattern and take a break or two on the SDHP just so that you can finish the workout strong on the higher skilled movement at the end.
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