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 (0:00-15:00)
– 2:00 Ski (or Bike) (Increase pace every :30)
– 15E Side Lying Hip Abduction/Adduction
– 12E 3-Way Raise w/Change Plates
– 10 Barbell Good Morning
– 8 Barbell Deadlift
* With the remaining time, brief S.F.P, movements, and then have athletes start performing lighter warm-up sets of 5 reps. As soon as the clock hits 15:00, start a new interval timer for the piece below (even if athletes aren’t quite at 70%) to keep on track.
S.F.P.
2a.) Every 4:00 for 5 Sets (15:00-35:00)
– 5 Deadlift (w/70%+ Building)
– 8 DB Bench Press
– 10/8 Calorie Bike SPRINT
* See workout notes below.
* Allow 5:00 for athletes to break down equipment and transition to the next S.F.P piece.
2b.) Every 4:00 for 3 Sets (40:00-52:00)
– 5E Barbell Reverse Lunge (Out of Rack)
– 8E Single Arm Bent Over DB 3-Point Row (https://www.youtube.com/watch?v=5DAd-sNGnRU)
– 10/8 Calorie Ski SPRINT
* See workout notes below.
* Allow 4:00 for athletes to put equipment away and prepare for Adaptation.
Deadlift
DB Bench Press
Back Rack Lunge
Single Arm Bent Over DB 3-Point Row
https://www.youtube.com/watch?v=5DAd-sNGnRU
ADAPTATION
3.) (56:00-60:00)
Minute 1: :20E Half Kneeling Hamstring + Lizard (R)
Minute 2: :20E Half Kneeling Hamstring + Lizard (L)
Minute 3: :20E Eagle in Saddle
Minute 4: :45 Cat/Cow Transitions
WORKOUT NOTES
S.F.P. 2a.) Notes:
The goal would be to take no longer than 3:00 to complete your sets allowing for plenty of time to add weight to your barbell and prepare for your next set. Start around 70% of your 1RM or a weight that you feel you could confidently perform 10-12 unbroken reps with and build across your sets to a heavy set of 5 for the day. Choose a weight for the DB Bench Press that allows you to press with speed and you can control on the way down. When you get on the bike, HAMMER it and get those calories done quickly.
S.F.P. 2b.) Notes:
The same goal applies here with trying to complete your sets in around 3:00. Perform your Barbell Reverse Lunges out of a rack.. Perform ALL 8 Reverse Lunges on one side before switching to your other side. For your single arm bent over row, you will be in a staggered stance with one hand on a bench. When you move to the ski, HAMMER it and get your calories done quickly.
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