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
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 Back Squat.
S.F.P.
Back Squat (Every 2:15 for 8 Sets)
2.) Back 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/70%
Intervals 4-8: 3 w/75%+ (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.)
For Time: (40:00-54:00)
21 – 18 – 15 – 12 – 9 – 6 – 3
– Ab-Mat Sit-Ups
7 – 6 – 5 – 4 – 3 – 2 – 1
– Front Squats (155/105)
* Goal: <11:00, Time Cap: 14:00
* Level 4 (RX+): GHD Sit-Ups, Barbell (185/125)
* Level 3: RX
* Level 2: Barbell (45-50% 1RM)
* Level 1: Barbell (45-50% 1RM)
* See workout notes below.
* Allow 3:00 for athletes to break down barbells quickly and transition to adaptation work.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Cat/Cow Transitions
WORKOUT NOTES
S.F.P. Notes:
Today we are building up to a heavy set of 3 Back Squats this time with the goal of trying to lift more than we did on 05.27.22. Use these 5 sets to progress in weight as you see fit to establish a 3 Rep Heavy Back Squat for the day OR to try and best previous score.
E.S.D. Notes:
Barbell is taken from the floor. The first rep can be performed as a clean. This combo will really start to light up your midline and make it more difficult to maintain a solid rack position. Fight to keep those elbows up on your front squats especially when you drive out of the bottom of your squat. Don’t pay the penalty of having to reclean the barbell because you can’t hang on for the set of front squats. Take whatever time you need before picking up the bar but once you have it racked, hang on.
Recent Comments