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 (0:00-15:00)
– 2:00 Ride/Row (EASY)
– 20E Side Lying Hip Abduction/Adduction
– 20 Band Pull Aparts
– 15E Bird Dog
– 10 KB Goblet Kang Squat (Same KB)
* With the remaining time, quickly brief S.F.P and then have athletes start performing light warm-up sets up to 40% for Back Squat.
S.F.P.
Back Squat (Every 2:15 for 6 Sets)
2.) Back Squat: Every 2:15 for 6 Sets (14:00-29:00)
Interval 1: 5 w/50%
Interval 2: 4 w/60%
Interval 3: 3 w/70%
Interval 4-6: 2 w/80%+
* See workout notes below.
* Allow 8:00 for athletes to clean up their weight, brief E.S.D, and prepare for the workout.
E.S.D.
Metcon (AMRAP – Rounds)
2.)
Every 4:00 for 16:00 (4 Sets) (37:00-53:00)
– 15 Box Jump Over w/Step Down (24″/20″)
– 12 Deadlift (155/105)
– 9 Hang Power Clean (155/105)
– 6 Front Squat (155/105)
* Goal: Each Round <2:00, Time Cap: Each Round 3:00
* Level 3: RX
* Level 2: Barbell (115/105)
* Level 1: Box Step Over, Barbell (95/65)
* See workout notes below.
* Allow athletes 4:00 to break down barbells and prepare for adaptation.
ADAPTATION
3.) (57:00-60:00)
Minute 1: :45 Lizard (R)
Minute 2: :45 Lizard (L)
Minute 3: :45 Child’s Pose
WORKOUT NOTES
S.F.P. Notes:
Today we are building up to a heavy set of 2 Back Squats. All percentages are based on your 1RM Back Squat that you established on 05.14.2022. If you did not perform the 1RM Back Squat on 05.14.2022, please build to a heavy double for the day progressing in weight over the course of your sets. The goal would be to see if we can perform a 2RM heavier than the 3RM you established on 05.27.22.
E.S.D. Notes:
Move at a steady pace on the box jump overs trying your best to stay smooth and not rest between reps. Treat the barbell like a “DT” Complex where you complete 11 deadlifts, then on your final one you move immediately into the hang cleans. Break those reps as needed so that on your last hang power clean you can finish with the front squats. The goal would be to keep the barbell complex as close to unbroken as possible.
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