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)
– 2:00 Row/Ski (Machine of Choice)
– 15 Scapular Push-Ups
– 12E Deadbug w/Change Plates
– 10E Super Lunge Rotations
– 8 KB Goblet Good Morning
* With the remaining time, allow athletes to grab equipment, provide a demo of any movements, and discuss strategy.
E.S.D.
Metcon (Time)
2.)
3 Rounds For Time: (12:00-32:00)
– 30/20 Calorie Row
– 20 Alternating DB Snatches (50/35)
– 15 T2B
– 10 Single Arm Devils Press (50/35)
* Goal: <15:00, Time Cap: 20:00
* Level 3: RX
* Level 2:20/15 Calorie Row, DB (35/25), Knee Raises
* Level 1: 15/12 Calorie Row, DB (20/10), Knee Raises or Ab-Mat Sit-Ups
* See workout notes below.
* Allow 5:00 for athletes to break down equipment and move into accessory work.
ACCESSORY
3.) Prehab/Rehab: 15:00 Alternating EMOM (37:00-52:00)
Minute 1: :45 Plank (Perform on Low Rings for Extra Challenge)
Minute 2: :20E Tall Kneeling Pallof Press Hold https://www.youtube.com/watch?v=bF96USLxBDk
Minute 3: :20E Side Plank w/Hip Abduction https://www.youtube.com/watch?v=Om3M4ezJvSM
Minute 4: :45 Hamstring Plank https://www.youtube.com/watch?v=3at9ULJrx1U
Minute 5: :20E Copenhagen Plank https://www.youtube.com/watch?v=CjinhqRzcaY
* Allow 3:00 for athletes to prepare for adaptation.
ADAPTATION
4.) (55:00-60:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R)
Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :45 Seated Forward Fold
Minute 4-5: Shavasana
WORKOUT NOTES
E.S.D. Notes:
Move at a moderate pace on the rower. Think about performing hard pulls and taking time to recover between to set yourself up for success and get right to work on the alternating db snatches. Chip away at those reps in a smooth fashion as well putting a focus on how you are breathing while moving through these reps that have the potential to be cycled quickly. When moving to T2B, break these up into multiple confident sets just to use this part to bring your heart rate down a little before getting on the devils press. Move at that same consistent pace on the following rounds with a goal of finishing strong on the final few movements of the last round.
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