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 Machine of Choice (1:00 Easy, :30 Moderate, :30 Hard)
– 15 Scapular Pull-Ups
– 12E Banded Deadbug (Band Anchored in Rig)
– 25’E Single Arm KB Front Rack Carry + Farmer Carry
* With the remaining time, brief the S.F.P, demo, and allow athletes to prepare their equipment.
S.F.P.
2.) Midline: 12:00 Alternating EMOM (12:00-24:00)
Minute 1: :20 L-Hang (Pull-Up Bar)
Minute 2: 100’E Single Arm KB Front Rack Carry (70/53)
Minute 3: 100’E Single Arm KB Farmer Carry (70/53)
* Level 3: RX
* Level 2: Hanging Knee Raise ISO, KB (53/35)
* Level 1: Hanging Knee Raise ISO (Alternating 1 Leg at a time if needed), KB (35/26 or lighter)
* See workout notes below.
* Allow 8:00 for athletes to put away equipment, brief E.S.D, demo, and prepare for the conditioning piece.
E.S.D.
Metcon (Time)
3.)
Every 3:00 for 7 Rounds (21:00): (32:00-53:00)
– 15/12 Calorie Ski
– 12 T2B
* Score: Slowest round
* Goal: Each Round <1:30, Time Cap: 2:00 Each Round
* Level 3: RX
* Level 2: 12/9 Calorie Ski, 9 T2B or Knee Raises
* Level 1: 9/7 Calorie Ski, 9 Knee Raises or Ab-Mat Sit Ups
* See workout notes below.
* Allow 4:00 for athletes to grab water and gather for Adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :45 Seal/Updog
Minute 3: :45 Puppy Pose
WORKOUT NOTES
S.F.P. Notes:
This piece is dedicated to midline bracing through different planes. If you cannot maintain the integrity of keeping your legs straight and above parallel, tuck your knees so you can close the hip angle and contract your core more. When moving with the KB on the front rack, keep your elbow down and out to cradle the bell. When moving on the farmers carry, try to keep from leaning excessively. You are performing 100’ on one side and 100’ on the other side for BOTH of your carries meaning you are walking a total of 200’ per minute. FLoor should be measured out to 25’. If there is not enough space, perform a :30 hold on each side per minute.
E.S.D. Notes:
The goal for this workout is to have your calories done in 1:00-1:10 to allow you to get over to the pull-up bar to knock out your T2B in no more than 2-3 sets so you can have the work done under the time cap. If that doesn’t seem possible, reduce the rep scheme following a scaling option so that you can accomplish the goal.
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