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
1.) 1 Round (0:00-12:00)
– 1:00 Machine of Choice
– 15 Cuban Press w/Change Plates
– 15 Bent Over Reverse Fly w/Change Plates
– 8E Tempo Split Squat (:03 Eccentric)
– 8 Front Lever (Tucked: No Eccentric) (OR Sub for High Knees: Controlled)
* Use the time left over (12:00) to brief S.F.P (Foundation), demo the upcoming movements, and for the athletes to grab barbells.
S.F.P.
2a.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)
– 5 Strict Press in Split Stance
– 3 Tall Jerk (https://www.youtube.com/watch?v=QWCyQBN1vDM) (1st variation seen in video)
* See workout notes below.
* Allow 4:00 for athletes to grab additional weight and prepare for S.F.P.
Split Jerk (Every 1:15 for 8 Sets)
2b.) Split Jerk (22:00-32:00)
– 1 Split Jerk w/80%
* 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 (AMRAP – Rounds and Reps)
3.) Black Panther
16:00 AMRAP: (38:00-54:00)
– 12/9 Calorie Ski
– 9 HSPU
– 3 Bar Muscle-Ups
* Goal: 6+ Rounds
* Level 3: RX
* Level 2: 6 HSPU, 1 BMU
* Level 1: 9/7 Calorie Ski, 6 Pike Push-Ups, 6 Jumping Pull-Up
* See workout notes below.
* Allow 3:00 for athletes to prepare for adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Thread the Needle
Minute 3: :45 Child’s Pose
WORKOUT NOTES
S.F.P. 2a.) Notes:
Progress over the course of these sets in where the athlete pulls from on the Power Snatch. Start the first set with Dip Power Snatches, progress to Power Snatches taken from the knee on the second set, then finish with Power Snatches taken from the floor.
S.F.P. 2b.) Notes:
If you want to improve technically on your Split Jerk, the reps need to be put in. This is the reason why we have dedicated time for focusing on the Split Jerk. With keeping the load relatively low, it allows us to focus on timing/positions while getting feedback from having the bar loaded.
E.S.D. Notes:
Rep ranges are set so that this workout could be considered highly cyclical. You should be able to move through each movement relatively unbroken or with very minimal rest for the majority of the workout. If you want to kick things up a little bit, you can try to stay strict on the HSPU and resort to kipping HSPU ONLY so that you can stay on the wall without having to break.
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