Announcements
Thursday will not be active recovery… We are Squatting!!!!
July 2nd: 9:30am ONLY (no 10:30 class)
July 4th: 8,9 and 10am only
August 27th beach or bay day with the Fit Fam. Mark your calendars, details coming soon 🏖
Saturday July 2nd is our Pride workout. We are only having a 9:30am class! NO 10:30am class! There will be water balloons involved so plan on getting wet with sweat and/or water 😬
This workout is open to friends and families, the workout will be fun for all fitness levels! Dress to impress with you fun, rainbow, pride proud outfits.
We will be accepting donations for a LGBTQ nonprofit 👍🏼
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 Ski (or Row) (Increase pace every :30)
– 15E Side Lying Hip Abduction/Adduction
– 12E 3-Way Raise w/Change Plates
– 10 Barbell Kang Squat
– 8 Barbell Deadlift
* With the remaining time, brief S.F.P, movements, and then have athletes start performing lighter warm-up sets of 5 reps. As soon as the clock hits 15:00, start a new interval timer for the piece below (even if athletes aren’t quite at 70%) to keep on track.
S.F.P.
Deadlift (Every 3:00 for 5 Sets)
2a.) Every 3:00 for 5 Sets (15:00-30:00)
– 4 Deadlift (w/75%+ Building)
– 10-12 T2B
* See workout notes below.
* Allow 8:00 for athletes to break down equipment and transition to the next S.F.P piece.
E.S.D.
Metcon (Time)
3.)
For Time: (38:00-53:00)
– 8 Power Clean (135/95)
– 8 Alternating Front Rack Lunges (135/95)
– 8 Box Jump Over (24″/20″)
– 12 Power Clean (135/95)
– 12 Alternating Front Rack Lunges (135/95)
– 12 Box Jump Over (24″/20″)
– 16 Power Clean (135/95)
– 16 Alternating Front Rack Lunges (135/95)
– 16 Box Jump Over (24″/20″)
– 24/18 Calorie Bike
* Goal: <12:00, Time Cap: 15:00
* Level 4 (RX+): Barbell (155/105), BJO (30″/24″)
* Level 3: RX
* Level 2: Barbell (115/85)
* Level 1: Barbell (75/55), Box Step Over
* See workout notes below.
* Allow 4:00 for athletes to break down equipment and gather for adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :20E Lizard
Minute 2: :45 Pretzel (R)
Minute 3: :45 Pretzel (L)
WORKOUT NOTES
S.F.P. Notes:
The goal would be to take no longer than 1:30 to complete your sets allowing for plenty of time to add weight to your barbell and prepare for your next set. We are combining a strength component with a gymnastics component in a setting where you can focus on performing quality movement and possibly stringing together some larger sets of T2B than you may typically choose to do in a conditioning piece. Start around 75% of your 1RM or a weight that you feel you could confidently perform 10-12 unbroken reps with and build across your sets to a heavy set of 4 for the day.
E.S.D. Notes:
Everyone loves an ascending rep scheme! Pace out your opening reps of power cleans by performing singles. This will help you manage your heart rate going into hanging on the front rack lunge sets. Use your pace on the box jump overs to prepare yourself to get right on the barbell for your power cleans again. All of this ends with giving everything you got left on the Bike Calories to close out the workout. Use those arms to help out those tired legs and empty the tank at the end!
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