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
1.) 1 Round (0:00-12:00)
– 400M Run
– 25’ Quad w/Reach
– 25’ Knee Hug to Inverted Toe Touch
– 25’ Hip Cradle
– 25’ Straight Leg Raise
– 25’E Crossover w/Reach
– 25’ Super Lunge
* With the remaining time, demo the movements and brief the flow for the E.S.D piece. Allow athletes to grab water and get situated.
E.S.D.
Metcon (AMRAP – Rounds)
2.)
32:00 Alternating EMOM: (12:00-44:00)
Minute 1: 5 Shuttle Run (1 Rep performed 25’ Down + 25’ Back) (Sub for 150M Run)
Minute 2: 100’ Contralateral KB Carry OR :30 Contralateral KB Hold (R: Front Rack/L: Farmer) (M: 35/53, F: 26/35)
Minute 3: 100’ Contralateral KB Carry OR :30 Contralateral KB Hold (L: Front Rack/R: Farmer) (M: 53/35, F: 35/26)
Minute 4: 10 T2B (RX+ 10T2B & 5GHDSU)
**RX+ M: 53/62, F:35/44
* Level 3: RX
* Level 2: 4 Shuttle Run (or 100M Run), KB (M: 35/26, F: 26/18), Knee Raise
* Level 1: 3 Shuttle Run (or :30 Bike), M2: KB Goblet Carry (35/26), M3: 50’E Single Arm Farmer (35/26), Sit-Ups
* See workout notes below.
* Allow 4:00 for athletes to prepare for Accessory.
ACCESSORY
3.) 6:00 Alternating EMOM (48:00-54:00)
Minute 1: :20E Side Plank
Minute 2: :45 Alternating March in Glute Bridge (https://www.youtube.com/watch?v=jxd0G4Ex1lQ)
* Allow 3:00 to transition into Adaptation.
ADAPTATION
3.) (57:00-60:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Seated Forward Fold
WORKOUT NOTES
E.S.D. Notes:
Rep ranges and distances are set so that athletes can finish movements in :40 or less. Contralateral carries are performed by carrying one KB in the front rack position (lighter), and one KB in the farmers position (moderate). DO NOT sprint with the KBs, but focus on a steady walk with a great level of control. The round on the T2B should be performed in the shortest amount of time allowing for the greatest amount of rest time before the next “round”. If you are unable to perform T2B in 2 sets or less, please consider scaling.
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