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
1b.) 1 Round (0:00-12:00)
– 2:00 Run/Ride/Row (Build in pace over the course of the final minute)
– 15 Banded Dislocates
– 15 Band Pull Aparts
– 15 Banded Good Morning
– 12 Sumo Squat w/Alternating Thoracic Reach
* Use the remaining time to have athletes grab barbells, brief S.F.P, and demo the upcoming movements.
S.F.P.
2a.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)
– 3 Snatch Grip Deadlifts
– 3 Position Power Snatch (A/K, B/K, Floor/Mid-Shin)
– 3 Overhead Squats w/:03 Pause in Bottom
* Perform w/PVC or empty barbell.
* Allow 6:00 for athletes to build in weight and prepare for S.F.P.
Snatch (Every 1:15 for 8 Sets)
2b.) Snatch: Every 1:15 for 8 Sets (24:00-34:00)
– 1 Snatch w/50%+ (Building)
* See workout notes below.
* Allow athletes 6:00 to break down barbells and transition to E.S.D.
E.S.D.
Metcon (Time)
3.)
3 Rounds for Time: (40:00-53:00)
– 400M Run
– 5 Bear Complex (135/95)
* Level 4 (RX+): Barbell 155/105
* Level 3: RX
* Level 2: Barbell (95/65)
* Level 1: 200-400M Run (approx 2:00), Empty Barbell
* Time Cap: 13:00
* See workout notes below.
* Allow 3:00 to put away equipment and allow athletes to gather for adaptation work.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Updog/Downdog Transitions
Minute 4: :45 Puppy Pose
WORKOUT NOTES
S.F.P. Notes:
This is a retest from 06.01.22. The goal would be to build up to a weight where you can potentially snatch more than you did over a month ago. Perform a snatch at the top of every interval at 50% (light-moderate weight) or higher depending on feel. If you need to perform power snatches into an overhead squat to uphold movement integrity, then do it.
E.S.D. Notes:
Move at a moderate pace (1-Mile) on your run so that you can get right on the barbell. A “Bear” Complex is performed by completing 1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Shoulder to Overhead. To complete 5 total complexes, you are performing 5 Power Cleans, 5 Front Squats, 5 Back Squats and 10 Shoulder to Overhead per round. Complete 3 Rounds for time giving your final round everything you got!
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