Thursday

May 26, 2022 | WOD

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

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READY

1.) 1 Round (0:00-8:00)

– 2:00 Bike/Ski/Row (Machine of Choice)

– 15 Scapular Push-Ups

– 12E Deadbug w/Change Plates

– 12E Half Kneeling Banded Lat Pulldown

– 8E Super Lunge

– 8 Narrow Stance Squat w/:03 Hold in Bottom

E.S.D.

Metcon (AMRAP – Rounds and Reps)

2.) BURN

2a.) 20:00 AMRAP: (8:00-28:00)

– 24/18 Calorie Ski

– 9E Single Arm Ring Row

– 7E Ankle Wrap Pistol (https://www.youtube.com/watch?v=PObNBQyH-iQ)

– 5 Strict Knees to Elbow (https://www.youtube.com/watch?v=_DUlB4YpZRw)

* See workout notes below.
* Allow 5:00 to demonstrate rope climb technique while athletes have water and get ready to practice rope climb technique.

GYMNASTICS

3.) Skill Development: Rope Climbs (33:00-43:00)

10:00 Practice J-Hook Foot Clamp on Rope from Seated Position (https://www.youtube.com/watch?v=nI4MijQJ_No)

** If you are proficient at rope climbs, do 1-3 rope climbs EMOM

* See workout notes below.

* Allow 2:00 to transition into Adaptation.

ADAPTATION

3.) (45:00-48:00)

Minute 1: :20E Banded Lat + Banded Bicep (R)

Minute 2: :20E Banded Lat + Banded Bicep (L)

Minute 3: :45 Cat/Cow Transitions

WORKOUT NOTES

E.S.D. Notes:

These movements are inserted into this conditioning piece to help get you primed for rope climb skill work afterward. Take the piece above at a steady pace focusing on QUALITY movement. You can scale these movements, with a kickstand or seated variation of the pistol, along with a knee raise to replace the knee to elbow.

Gymnastics Notes:

Have athletes practice off box to a standing position on the rope. If athletes start to get a hang of the foot clamp position, have them move into another “pull” by bringing the knees to the chest and reclamping the rope. If there are athletes in class that excel at rope climbs, they can treat this as a skill EMOM by completing 1-2 Rope Climbs per minute as fast as possible.