CrossFit ATR – CrossFit
STEADY
1a.) Before Class Hour
– LAX Ball: Trap/Pec/Rhomboids (Scap)
– Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)
– Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)
READY
1.) 1 Round (0:00-12:00)
– 2:00 Machine of Choice
– 15E Bird Dog
– 12E Single Arm KB RDL + High Pull (Light)
– 10 KB Goblet Kang Squat (Same KB)
* With the remaining time, have athletes grab barbells, demo S.F.P prep movements, and transition.
S.F.P.
1b.) Foundation/Prep: (REST :30 between sets) (12:00-18:00)
– 3 X 3 Clean Pull (https://www.youtube.com/watch?v=VF-hqxyLly4)
– 3 X 3-Position Clean (https://www.youtube.com/watch?v=x3cOxXOYbwA)
* See workout notes below.
* Allow 6:00 for athletes to build in weight and prepare for S.F.P.
Clean (Every 1:15 for 8 Sets)
2.) Clean: Every 1:15 for 8 Sets (24:00-34:00)
– 1 A/K Clean w/50%+ (Building)
* See workout notes below.
* Allow athletes 5:00 to break down barbells and transition to E.S.D.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3.)
15:00 AMRAP (39:00-54:00)
– 15/12 Calorie Ski
– 12 Sit-Ups
– 9 Deadlift (225/155)
* Level 4 (RX+): GHD Sit-Ups, Barbell (315/225)
* Level 3: RX
* Level 2: 12/9 Calorie Ski, Barbell (185/125)
* Level 1: 10/8 Calorie Ski, Barbell (135/95)
* See workout notes below.
* Allow 3:00 for athletes to break down equipment and prepare for adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Cat/Cow Transitions
WORKOUT NOTES
S.F.P. 1b.) Notes:
Perform with an empty barbell for your first set, then add minimal weight. These drills are to help bring awareness to the different phases of the pull.
S.F.P. 2.) Notes:
Perform a clean at the top of every interval at 50% (light-moderate weight) or higher depending on feel. Feel free to remain at this percentage (light/moderate weight), or increase in weight across sets to a heavy rep that you can perform with a high amount of speed.
E.S.D. Notes:
Move at a steady pace on the Ski and also the sit-ups to not feel gassed when moving to the barbell. Attempt to attack the sets of deadlifts unbroken every round and if that doesn’t seem like a possibility, then perhaps a scaling option would be better today. We want to get to the deadlifts under a certain degree of fatigue but should never be on the barbell thinking we need to move it in singles or more than 2 sets MAX. We want to stay cyclical and not be bottlenecked at the barbell.
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