Announcements
Murph WOD and BBQ on Monday 5/30: We are running 4 heats staggered every 30 minutes (9:30am, 10:00am, 10:30am, 11:00am). There will be a 25 MEMBER limit on each heat. Your friends and families CAN workout in your heat. This means there will potentially be more than 25 people in each heat but will give us a rough limit on athletes. You, as a MEMBER, MUST register for a time slot. REGISTRATION IS NOW OPEN on 5/30 for the heats.
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
1b.) 1 Round (0:00-12:00)
– 2:00 Bike (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 Tempo Snatch Grip Deadlifts
– 3 Dip Power Snatch (https://www.youtube.com/watch?v=M6W_oL7HQKE) *
– 3 Overhead Squats
* See workout notes below.
* Allow 4:00 for athletes to grab additional weight and prepare for S.F.P.
Snatch (1 @ 60% every :40 for 9 sets)
2b.) Snatch: Every :40 for 9 Sets (22:00-28:00)
– 1 Snatch w/60%
* 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 (Time)
3.) Thor
Every 6:00 for 3 Sets (34:00-52:00)
– 15/12 Calorie Bike
– 15 Box Jump Over w/Step Down (24″/20″) (NO Rebound)
– 18 Alternating DB Snatch (50/35)
* Score: Slowest round
* Goal: <3:00/round (Increase speed every round), Time Cap: 4:00/round
* Level 3: RX
* Level 2: 12/9 Calorie Bike, DB (35/25)
* Level 1: 9/6 Calorie Bike, 12 Box Step Overs, Hang DB Snatch (25/15)
* See workout notes below.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Seated Straddle
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 DO NOT know your 1RM Snatch, please choose a weight that allows you to move with technical proficiency and speed. This portion of the day should allow you to put a hyper focus on hitting positions and putting effort in improving movement patterns.
E.S.D. Notes:
Move at an aggressive pace on the bike but NOT a max effort sprint. We are looking to complete the bike calories <1:00 to then move immediately onto the BJO. Keep yourself in a groove on the box jump overs limiting rest time when you step down off the other side of the box. When you advance to the DB, try to finish strong here and complete these in as few sets as possible knowing that you will get a decent amount of rest time before repeating.
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