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
1.) 1 Round (0:00-14:00)
– 2:00 Run/Ride/Row (1:00 EASY, then increase pace every :15)
– 15E Shoulder Taps in Beast Hold
– 12E Lateral Box Step Ups (Perform all reps on one side, then switch)
– 10E Cuban Press w/Change Plates
– 8E Super Lunge Rotations
* With the remaining time, quickly brief S.F.P and then have athletes start performing light warm-up sets up to 40% for Back Squat.
S.F.P.
Back Squat (Every 2:15 for 8 sets (building))
2.) Back Squat: Every 2:15 for 8 Sets (14:00-32:00)
Interval 1: 5 w/50%
Interval 2: 4 w/60%
Intervals 3-7: 3 w/70%+ (Building)
* See workout notes below.
* Allow 8:00 for athletes to clean up their weight and prepare for E.S.D.
E.S.D.
Metcon (Time)
3.)
For Time: (40:00-52:00)
– 200 Double Unders
– 40 Single DB Box Step Ups (24″/20″) (50/35)
– 20 Single Arm Devils Press (50/35)
* Goal: <9:00, Time Cap: 12:00
* Level 3: RX
* Level 2: 100 DU, DB (35/25)
* Level 1: Single Unders, DB (20/10)
* See workout notes below.
* Allow 4:00 for athletes to transition to Adaptation.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :45 Piriformis Stretch (R)
Minute 4: :45 Piriformis Stretch (L)
WORKOUT NOTES
S.F.P. Notes:
Today we are building up to a heavy set of 3 Back Squats. All percentages are based on your 1RM Back Squat that you established on 05.14.2022. If you did not perform the 1RM Back Squat on 05.14.2022, please build to a heavy triple for the day progressing in weight over the course of your sets. The goal would be to see if we can perform a 3RM heavier than the 3RM you established on 04.11.22.
E.S.D. Notes:
Break up your double unders into multiple confident sets that allow you to maintain consistency as you chip away at the reps. Upon moving off the double unders, get right on the box and try to move steadily taking minimal time to rest between reps. After your box step ups, realize that you are in the home stretch and we want to make a final push to finish strong on the final devils press.
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