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
1b.) 1 Round (0:00-12:00)
– 2:00 Ride/Row (EASY)
– 15E Bird Dog
– 12E Single Arm Russian KB Swing (Light)
– 10 KB Goblet Kang Squat (Same KB)
– 8 T-Inchworm w/Push-Up
* With the remaining time, have athletes grab barbells, demo S.F.P prep movements, and transition.
S.F.P.
2a.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)
Intervals 1-3: Stage Clean Pull (:01-:02 Pause off ground, B/K, A/K, Hips) (https://www.youtube.com/watch?v=iZhC74BsuD0)
Intervals 4-6: Power Clean
* Coach Notes: Perform w/PVC or empty barbell.
* Allow 6:00 for athletes to build in weight and prepare for S.F.P.
Power Clean (1 every minute for 8 sets)
2b.) Power Clean: 8:00 EMOM (24:00-32:00)
– 1 Power Clean w/60%+ (Building)
* See workout notes below.
* Allow 8:00 to brief E.S.D, demo any movements, and for athletes to prepare all equipment for the workout.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3a.) 5:00 AMRAP: (40:00-53:00)
– 5 Deadlifts (275/185)
– 5 Bar Facing Burpee
* Goal: 6+ Rounds
* Level 3: RX
* Level 2: Deadlift (50% 1RM)
* Level 1: Deadlift (50% 1RM), No Push-Up Burpee
* See workout notes below.
* REST 3:00 then proceed to the next conditioning piece.
Metcon (AMRAP – Rounds and Reps)
3b.) 5:00 AMRAP:
– 7 Thrusters (95/65)
– 7 Pull-Ups
* Goal: 6+ Rounds
* Level 3: RX
* Level 2: Barbell (75/55), Banded Pull-Up
* Level 1: Empty Barbell, Ring Row
* See workout notes below.
* Allow 3:00 for athletes to prepare for adaptation.
ADAPTATION
4.)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Lizard (R)
Minute 4: :45 LIzard (L)
WORKOUT NOTES
S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Power Clean, start with a weight you feel you could confidently move for 5-6 reps with easy-moderate difficulty. Use this EMOM to move up in weight each minute building to a heavy single for the day.
E.S.D. 3a.) Notes:
This weight for the deadlifts today should be somewhere between 50-60% of your 1RM and a weight you feel very confident in being able to perform MULTIPLE unbroken sets with. The goal of this piece is to move consistently between the deadlifts and bar facing burpees. Keep moving at a smooth pace knowing it is only 5:00 long and you’ll get a solid rest afterward. Upon finishing, take a minute to compose yourself and prepare your barbell for the next workout. Make sure weights are moved away to not risk dropping the barbell near a potential hazard.
E.S.D. 3b.) Notes:
Weight and rep ranges are set so that you can stay moving consistently through this piece as well. Stay with unbroken sets on the thrusters but break up your pull-ups eventually if you need to.
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