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
– LAX Ball: Trap/Pec/Rhomboids (Scap)
– Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)
– Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)
READY
1.) 1 Round (0:00-12:00)
– 2:00 Ride/Row (EASY)
– 15E Bird Dog
– 12E Single Arm Russian KB Swing (Light)
– 10 KB Goblet Kang Squat (Same KB)
– 8 T-Inchworm w/Push-Up
* With the remaining time, have athletes grab barbells, demo S.F.P prep movements, and transition.
S.F.P.
1b.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)
– 1 X 5 Strict Press in Split w/:03 Pause Overhead (https://www.youtube.com/watch?v=65NfhQA-Y3U)
– 3 X 3-Position Clean (https://www.youtube.com/watch?v=x3cOxXOYbwA)
– 3 X 3 Jerk w/Pause in Dip (https://www.youtube.com/watch?v=wIv9MonbjNI)
* See workout notes below.
* Allow 6:00 for athletes to build in weight and prepare for S.F.P.
Clean and Jerk (1 every 1:15 for 8 sets (building))
2.) Clean + Jerk: Every 1:15 for 8 Sets (24:00-34:00)
– 1 Clean + Jerk w/50%+ (Building)
* See workout notes below.
E.S.D.
Metcon (3 Rounds for reps)
3.)
3 Sets: 3:00 AMRAP (REST 3:00) (39:00-57:00)
– 25 American KB Swings (70/53)
– AMRAP Calorie Row
* Score: Calories
* Goal: 40/30+ Calories each set
* Level 3: RX (Damper 7/6)
* Level 2: KB (53/35) (Damper 5/4)
* Level 1: KB (35/26) (Damper 3/2)
* See workout notes below.
* At the end of the final rest period (57:00) transition immediately into adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :45 Twisted Lizard (R)
Minute 3: :45 Twisted Lizard (L)
WORKOUT NOTES
S.F.P. 1b.) Notes:
Perform with an empty barbell for your first set, then add minimal weight. Perform all three sets of 3-Position Clean before moving to the Jerk w/Pause in Dip. These drills are to help bring awareness to the different phases of the pull, along with adding a bit of focus to weight distribution in the feet for the dip on the jerk.
S.F.P. 2.) Notes:
Perform a clean and jerk at the top of every interval at 50% (light-moderate weight) or higher depending on feel. Feel free to remain at this percentage (light/moderate weight), or increase in weight across sets to a heavy rep that you can perform with a high amount of speed.
E.S.D. Notes:
In order to accomplish the intended stimulus here, your KB swings MUST BE UNBROKEN, and you have to go at a HARD effort (80-90%) on the row. You will have an equal amount of time to rest after each set. What you put into this is what you will get out of it. Get after it!
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