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
1b.) (0:00-12:00)
– 2:00 Bike/Ski/Row (Machine of Choice)
– 20 Band Pull Aparts)
– 15 Scapular Pull-Ups
– 25’ Samson Lunge w/Lateral Flexion
– 25’ Reverse Lunge w/Twist
– 25’ Inchworm w/Push-Up
* With the remaining time, demonstrate any movement, and allow athletes to prepare for the upcoming EMOMs. With the skill demand being higher in the beginning, and then lowering as athletes progress to each piece, it would be preferred to have them start in order. If the class is larger, you can have the group start on opposing minutes, or allow athletes who excel at higher skilled movements start with 2c, then 2a, and finish with 2b.
E.S.D.
Metcon (AMRAP – Rounds)
2a.)
8:00 Alternating EMOM: (12:00-44:00)
Minute 1: 14/11 Calorie Bike
Minute 2: 2 BMU + 2 Wall Walk
* Level 3: RX
* Level 2: 12/9 Calorie Bike, 4-6 C2B Pull-Ups, Half-ROM Wall Walk
* Level 1: 9/7 Calorie Bike, 4-6 Banded Pull-Ups, 10E Alternating Shoulder Taps in Plank
* See workout notes below.
* REST 4:00 before transitioning to the next EMOM.
Metcon (AMRAP – Rounds)
2b.)
8:00 Alternating EMOM:
Minute 1: 16/13 Calorie Ski
Minute 2: 5 C2B Pull-Ups + 5 HSPU
* Level 3: RX
* Level 2: 13/10 Calorie Ski, Pull-Ups, Pike Push-Ups
* Level 1: 10/8 Calorie Ski, Inverted/Ring Row, Push-Ups (Knees or Banded if needed)
* See workout notes below.
* REST 4:00 before transitioning to the next EMOM.
Metcon (AMRAP – Rounds)
2c.)
8:00 Alternating EMOM:
Minute 1: 18/14 Calorie Row
Minute 2: 14 Lateral Burpee Over Rower
* Level 3: RX
* Level 2: 15/12 Calorie Row, 12 Lateral Burpee Over Rower
* Level 1: 12/9 Calorie Row, 8 Lateral Step Over + No Push-Up Burpee
* See workout notes below.
* Allow 4:00 before transitioning to Accessory work.
ACCESSORY
3.) 6:00 Alternating EMOM (48:00-54:00)
Minute 1: 8E 3-Way DB Raise (Front, Lateral, Bent Over Reverse Fly)
Minute 2: 12 DB Zottman Curl (https://www.youtube.com/watch?v=wrjEdVZrkhk)
* Allow 3:00 for athletes to prepare for Adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :20E Rig Assisted Pec Stretch
WORKOUT NOTES
E.S.D. 2a.) Notes:
The work on the machine will be aggressive. Move at a pace that allows you to get the work done within the minute but without sprinting so you don’t risk your heart rate spiking. The gymnastics is being tested under fatigue but should be able to be performed unbroken and both movements finished in under :20-:30 MAX.
E.S.D. 2b.) Notes:
Again, the work on the machine will be aggressive. Drop your hips on each pull to keep your bodyweight involved with helping you. Similar to the EMOM prior, move at a pace that allows you to finish the work within the minute but NOT a sprint. Gymnastics skill has been reduced now with an increased rep range, but should still allow you to complete unbroken and finished with both movements under :20-:30 MAX. If this doesn’t seem doable, have a scaling option ready.
E.S.D. 2c.) Notes:
To finish the EMOMs off, this will be the most aggressive in terms of having very minimal rest time. You are going to need to row quickly, perform quick burpees, and transition quickly. Once you are on this EMOM, it is all almost over, so stay TOUGH and finish STRONG!
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