CrossFit ATR – CrossFit

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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.