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 KB RDL + High Pull
– 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
* Perform w/PVC or empty barbell.
* Allow 6:00 for athletes to build in weight and prepare for S.F.P.
Power Clean (Every 2:00 for 5 Sets)
2b.) Power Clean: Every 2:00 for 5 Sets (24:00-34:00)
– 3 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 (3 Rounds for reps)
3.)
3 Sets: 2:00 AMRAP (2:00 REST between) (42:00-54:00)
– 50 Double Unders
– 12 Lateral Burpee Over Bar
– AMRAP Hang Power Snatches (115/85, 95/65, 75/55)
* Goal: 8+ (First Weight), 12+ (Second Weight), 16+ (Third Weight)
* Level 3: RX
* Level 2: 25 DU or 50 Single Unders, Barbell (95/65, 75/55, 45/35)
* Level 1: 25 DU or 50 Single Unders, No Push-Up Burpee, American KB Swing (Weight you can perform 10+ reps)
* See workout notes below.
* Allow 3:00 for athletes to break down equipment and move into Adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Thread the Needle
Minute 3: :45 Puppy Pose
WORKOUT NOTES
S.F.P. Notes:
These are NOT touch and go reps. Perform your power clean reps as singles taking no more than :10-:15 between reps. If you DO NOT know your 1RM Power Clean, start with a weight you feel you could confidently move for 7-8 reps with easy-moderate difficulty. Use this piece to move up in weight each interval building to a heavy triple for the day.
E.S.D. Notes:
DU should be unbroken or completed in no more than 2-3 sets finishing under :45. Burpees should be performed smoothly and quick to get to the barbell with AT LEAST :30 left on the clock. When picking up the barbell, go in with the mindset of wanting to hang on for as many reps as possible. Pull yourself under the bar with speed to perform your hang power snatches.
Recent Comments