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
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.
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/65%
Intervals 4-8: 3 w/70%+ (Building)
* 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.)
Every 3:30 for 4 Rounds: (40:00-54:00)
– 12/9 Calorie Bike SPRINT
– 25 Wall Balls (20/14)
* Score: Slowest round
* Level 3: RX
* Level 2: 10/8 Calorie SPRINT, WB (14/10)
* Level 1: 8/6 Calorie SPRINT, 15 WB (14/10)
* See workout notes below.
* Allow 3:00 to transition into Adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :20E Eagle in Saddle
Minute 2: :45 Twisted Lizard (R)
Minute 3: :45 Twisted Lizard (L)
WORKOUT NOTES
S.F.P. Notes:
Today we are building up to a heavy set of 3 Front Squats. After building up to 70% 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 4 intervals (5-8) to find your heavy triple for the day. How close can you come in weight to your heavy double performed on 06.06.22.
E.S.D. Notes:
HAMMER the Bike! This piece is designed to work on building anaerobic lactic endurance so if you don’t sprint the bike and get immediately on the wall balls, you are defeating the purpose of this piece. If it’s too hard to sustain power output on the bike, don’t slug through this one, dragging to complete the calories, but rather cut the rep scheme or stop on the bike when you can’t go hard anymore and move onto the wall balls. Fight to hang on with the mindset of not dropping the ball, but complete the reps in no more than 2-3 sets. Rounds should be completed <1:30-2:00 to allow as close to a 1:1 work/rest ratio as possible.
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