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 (0:00-12:00)
– 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: 6:00 EMOM (REST :30 between sets) (12:00-18:00)
Minutes 1-3: Stage Snatch Pull (:01-:02 Pause off ground, B/K, A/K, Hips)
Minutes 4-6: Power Snatch
* See workout notes below.
* Allow an additional 5:00 for athletes to build in weight and prepare for S.F.P.
Power Snatch (Every 2:00 for 5 Sets)
2b.) Power Snatch: Every 2:00 for 5 Sets (23:00-33:00)
– 3 Power Snatch w/60%+ (Building)
* See workout notes below.
* Allow 6:00 to brief E.S.D, demo any movements, and for athletes to prepare all equipment for the workout.
E.S.D.
Metcon (7 Rounds for calories)
3.)
7 Sets EACH for Score: 1:00 AMRAP (REST 1:00 after each set) (39:00-53:00)
– 5 DB Hang Power Clean (50/35)
– 7 DB Shoulder to Overhead (50/35)
– AMRAP Calorie Ski
* Goal: 9+ Calories/Set
* Level 4 (RX+): 7 DB HPC + 9 DB S2O
* Level 3: RX
* Level 2: DB (35/25)
* Level 1: DB (25/15)
* See workout notes below.
* Allow 3:00 for athletes to put away equipment and gather for adaptation.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :20E Thread the Needle
Minute 2: :45 Puppy Pose
Minutes 3-4: Core 4 Series
WORKOUT NOTES
S.F.P. 2a.) Notes:
Perform w/PVC or empty barbell. Progress in weight from snatch pulls into power snatches. Athletes can use power snatch intervals to start building to percentage for S.F.P.
S.F.P. 2b.) Notes:
These are NOT touch and go reps. Perform your power snatch reps as singles taking no more than :10-:15 between reps. If you DO NOT know your 1RM Power Snatch, start with a weight you feel you could confidently move for 7-8 reps with moderate difficulty. Use this piece to move up in weight each interval building to a heavy triple for the day.
E.S.D. Notes:
Dumbbell movements should be completed without setting them down (complex) and within :20. This will allow time to transition to the SkiErg for athletes to spend at least :30 accumulating calories. Move at a moderate-fast pace on the SkiErg but NOT A SPRINT. You will not be able to recover in the short period of time you have to rest if you are sprinting in order to stay consistent. If you are able to maintain pace for the first 4 rounds, see if you can push the pace faster on the ski to accumulate more calories on the back half of the workout.
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