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
1.) 1 Round (0:00-10:00)
– 1:00 Ski (EASY) (Sub Row if needed)
– 12E Bird Dog
– 8 Single Leg Contralateral KB RDL (L)
– 8 Single Arm Russian KB Swing (L)
– 30’ OH KB Carry or :20 KB OH March in Place (L)
– 8 Single Leg Contralateral KB RDL (R)
– 8 Single Arm Russian KB Swing (R)
– 30’ OH KB Carry or :20 KB OH March in Place (R)
* In the remaining time, brief S.F.P, and have athletes to grab barbells.
S.F.P.
1b.) Foundation/Prep: 3 Sets (REST :30 between sets) (10:00-16:00)
– 3 Tempo Clean Pulls (https://www.youtube.com/watch?v=VF-hqxyLly4)
– 3 Dip Power Clean (https://www.youtube.com/watch?v=Xsj2E2sC7gc) *
* See workout notes below.
* Allow 6:00 for athletes to grab weight and prepare for S.F.P.
Power Clean (Every 1:15 for 8 Sets)
2.) Power Clean (22:00-32:00)
– 1 Power Clean w/90%
* See workout notes below.
* Allow 8:00 to brief E.S.D, demo any movements, and for athletes to prepare equipment for the workout.
E.S.D.
Metcon (Time)
3.) Captain America
For Time: 21-15-9 (40:00-52:00)
– Deadlift (225/155)
– Toe to Bar
– Box Jump Over (24″/20″)
* Goal: <9:00, Time Cap: 12:00
* Level 3: RX
* Level 2: Barbell (155/105)
* Level 1: Barbell (115/85), Box Step Over (24″/20″)
* See workout notes below.
* Allow athletes 4:00 to break down barbells, put away equipment, and move into adaptation work.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :20E Eagle in Saddle
Minute 4: :45 Puppy Pose
WORKOUT NOTES
S.F.P. 1b.) Notes:
Progress your pulling position over the course of your warm-up sets. Start with a dip power clean, then move to performing your power cleans at your knee, then take your power cleans from the floor.
S.F.P. 2.) Notes:
If you DO NOT know your 1RM Power Clean, please choose a weight that is high in difficulty but allows you to move with a level of technical proficiency and speed.
E.S.D. Notes:
It would be wise to break up your first set of deadlifts just so you can manage your grip going into the toe to bar. Your first round should be limited to breaking up each movement in no more than 2-3 sets. Chip away at the box jump overs in a fashion that you can get right into the next round.
Recent Comments