CrossFit ATR – CrossFit

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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)


1b.) 1 Round (0:00-12:00)

– 2:00 Machine of Choice

– 12E Deadbug

– 8E Prone IYTW

– 8 Push-Up to Alternating Toe Touch

– 8E Tall Kneeling DB Bicep Curl + Press

* Use the rest of the time to brief S.F.P, demo movement, and allow athletes to prepare.


2.) 8:00 Alternating EMOM (12:00-20:00)

Minute 1: :30 AMRAP Ring Row OR Inverted Row

Minute 2: :30 AMRAP Wall Walks

* See workout notes below.

* Allow 5:00 to brief E.S.D and for athletes to prepare. It’s a long workout, so get them started as soon as possible.

Metcon (4 Rounds for reps)

:30 Ring Row (or Inverted Row), :30 Rest

Metcon (4 Rounds for reps)

:30 Wall Walks, :30 Rest


Metcon (Time)


10 Rounds for Time: (25:00-55:00)

– 6 T2B

– 8 Double DB Hang Power Clean (50/35)

– 10 Push-Ups on DBs

– 12/9 Calorie Row

* Goal: <25:00, Time Cap: 30:00 * Level 3: RX
* Level 2: Knee Raise, DB (40/30), Push-Ups on Knees if Necessary

* Level 1: Knee Raise, DB (25/15), Push-Ups on Knees, 9/7 Calorie Row

* See workout notes below.
* Allow 2:00 for athletes to grab water and take a quick breather before moving immediately into Adaptation.


4.) (57:00-60:00)

Minute 1: :45 Pretzel (R)

Minute 2: :45 Pretzel (L)

Minute 3: :45 Child’s Pose


S.F.P. Notes:

Make your ring rows challenging enough so that it would be a high level of difficulty to complete 10+ unbroken. If that means elevating your feet and even throwing on a weight vest, do it. For the wall walks, this minute is dedicated to either practicing the skill and getting more comfortable inverted OR working wall walks for speed and trying to accumulate a number of reps in a very short time frame.

E.S.D. Notes:

Set the room up so that athletes have 10 cones or markers to move their dumbbells as they complete rounds of this workout. This gives a “competition” feel to the workout, helps keep things organized, and helps the athletes remember where they are on a workout this long. This is a long piece so go into this at a more conservative pace to start. After completing your push-ups and hang power cleans, move your dumbbells up to the next cone or marker to track your rounds. The round will finish with the row, so maintain pace every round with the thought of emptying the gas tank on the final row.