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: Quads/Adductors/Glutes/Hamstrings
– Adductor Rocks: 10E (Slow)
– Single Leg Extended Glute Bridge: 2 X 10E
READY
1b.) 1 Round (0:00-8:00)
– 1:00 Machine of Choice (EASY)
– 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)
* Allow 4:00 to brief S.F.P, and for athletes to grab barbells.
S.F.P.
1b.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)
– 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 (Check 1RM and Log Power Clean)
2.) Power Clean: Every :40 for 12 Sets (24:00-32:00)
Sets 1-4: 1 Clean Deadlift + 1 A/K Hang Power Clean w/50%
Sets 5-8: 1 Clean Deadlift + 1 B/K Hang Power Clean w/60%
Sets 9-12: 1 Clean Deadlift + 1 Power Clean w/70%
* See workout notes below.
* Allow 8:00 to brief E.S.D, demo any movements, and for athletes to prepare equipment for the workout.
Metcon (Time)
3.) Dr. Strange
For Time: (40:00-52:00)
21-18-15-12-9-6-3
– American KB Swing (70/53)
– Wall Ball (20/14)
* Goal: <9:00, Time Cap: 12:00
* Level 3: RX
* Level 2: KB (53/35), WB (14/10)
* Level 1: KB (35/26), WB (14/10)
* See workout notes below.
* Allow athletes 4:00 to clean up equipment and gather for adaptation.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Thread the Needle
Minute 3: :45 Seal Pose
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 EASY in difficulty 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 into improving movement patterns.
E.S.D. Notes:
The ultimate goal for this type of workout would be to hang on for unbroken sets throughout the entirety of the piece. Use the descending rep scheme as a way to stay confident telling yourself that each round is just going to get a little easier. You can either use this piece to challenge yourself with a heavier KB and break up reps early, or use a lighter KB/WB and try to hang on to unbroken sets throughout. Push yourself out of your comfort zone here and see if you can hang on!
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