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 Front Squat.
* See workout notes below.
S.F.P.
Front Squat (Every 2:15 for 8 sets)
2.) Front Squat: Every 2:15 for 8 Sets (14:00-32:00)
Interval 1: 5 w/50%
Interval 2: 4 w/60%
Interval 3: 3 w/70%
Interval 4-8: 2 w/80%+
* 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: (40:00-54:00)
– 50 Double Unders
– 30 Alternating DB Snatches (50/35)
– 30 DB Box Step Ups (50/35) (24″/20″)
– 50 Double Unders
– 20 Alternating DB Snatches (50/35)
– 20 DB Box Step Ups (50/35) (24″/20″)
– 50 Double Unders
– 10 Alternating DB Snatches (50/35)
– 10 DB Box Step Ups (50/35) (24″/20″)
* Goal: <10:00, Time Cap: 14:00
* Level 3: RX
* Level 2: Single Unders, DB (35/25)
* Level 1: Single Unders, DB Snatch (20/10), Unweighted Step Ups
* See workout notes below.
* Allow 3:00 for athletes to grab water, put away equipment and gather for adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :20E Thread the Needle
WORKOUT NOTES
S.F.P. Notes:
Today we are building up to a heavy set of 2 Front Squats. After building up to 80% of your 1RM Front Squat (or a weight you feel you could squat confidently for 4-5 reps) for interval 4, build in weight over the next 3 intervals (5-8) to find your heavy double for the day.
E.S.D. Notes:
If double unders are challenging for you, consider breaking these sets up into multiple confident mini sets to maintain composure and a sense of consistency. When moving to DB Snatches, chip away at the larger rep schemes (Round 1 + 2) by breaking up into manageable sets where you feel in control and are not spiking your heart rate. When on the DB Box Step Ups move at a slow and steady pace but try your best to keep the DB on your shoulder and not put it down until your set is done.
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