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 Row) (Increase pace every :30)
– 20 Banded Face Pull
– 15E Side Lying Hip Abduction/Adduction
– 12 Barbell Good Morning
– 10 Barbell Deadlift
* With the remaining time, quickly brief S.F.P and then have athletes start performing lighter warm-up sets. As soon as the clock hits 12:00, start a new interval timer for the piece below to keep athletes on track with warming up properly and making their attempts.
S.F.P.
Hand-Release Deadlift (Every 2:15 for 8 Sets)
Set the bar down with control on each rep and flash open the hands.
2.) Deadlift (12:00-30:00)
Interval 1: 5 w/50%
Interval 2: 4 w/60%
Interval 3: 3 w/70%
Interval 4: 2 w/80%
Interval 5: 1 w/90%
Interval 6-8: 1 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 (5 Rounds for reps)
2.) Thor
5 Sets: 1:30 AMRAP (1:30 REST) (38:00-53:00)
– 200M Run
– AMRAP Alternating DB Snatch (50/35)
* Goal: 12+ DB Snatches per round
* Level 3: RX
* Level 2: DB (40/30)
* Level 1: 100M OR :45 Running, DB (30/20)
* See workout notes below.
* Allow 3:00 for athletes to prepare for adaptation.
ADAPTATION
3.) (56:00-60:00)
Minute 1: :45 Rig Assisted Calf (R)
Minute 2: :45 Rig Assisted Calf (L)
Minute 3: :45 Pretzel (R)
Minute 4: :45 Pretzel (L)
WORKOUT NOTES
S.F.P. Notes:
Today we are establishing a 1RM Deadlift. All percentages are based on your 2RM Hand-Release Deadlift that you established on 04.19.2022. If you did not perform the 2RM Deadlift on 04.19.2022, please build to a heavy single for the day progressing in weight over the course of your sets. The goal would be to perform a 1RM heavier than the 2RM you established a couple weeks ago.
E.S.D. Notes:
Run at a faster than usual pace (NOT a sprint) so that you can maximize your time on the DB Snatches. A good goal would be to make it back from the run in approximately 1:00, get right on the dumbbell and cycle it in a smooth manner.
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