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 (0:00-15:00)
– 1:00 Row/Ride (Build in Pace every :20)
– 1:00 Ride/Row (Build in Pace every :20)
– 12E Alternating Shoulder Taps in Beast Hold
– 10E Prone IYTW
– 10E Half Kneeling Banded Lat Pulldown w/:01 ISO at Bottom
– 8E Single Arm KB Bottom Up Press
* Use the rest of the time to brief S.F.P, demo movement, and allow athletes to start building in their bench press weight.
S.F.P.
2.) Every 3:00 for 5 Sets (15:00-30:00)
– 2 Bench Press (w/85%+ Building)
– 8E Single Arm KB Row (Bench Supported)
– EASY Bike/Ski/Walk for remainder of interval
* See workout notes below.
* Allow 7:00 for athletes to put away their equipment, brief E.S.D quickly, and transition.
Bench Press
Split Stance Single Arm KB Row
https://www.youtube.com/watch?v=GflG60oqXjc
E.S.D.
Metcon (3 Rounds for time)
3.)
Every 6:00 for 3 Rounds (37:00-55:00)
– 12 American KB Swings (70/53)
– 18 Double DB Shoulder to Overhead (50/35)
– 24/18 Calorie Row
* Score: enter your time for each round
* Goal: <3:00, Time Cap: 4:00 EACH Round
* Level 4 (RX+): HSPU (Replace DB S2O)
* Level 3: RX
* Level 2: KB (53/35), DBs (35/25), 20/15 Calorie Row
* Level 1: KB (35/26), DBs (25/15), 15/12 Calorie Row
* See workout notes below.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Thread the Needle
Minute 3: :45 Standing Forward Fold w/Shoulder Opener
WORKOUT NOTES
S.F.P. Notes:
Bench Press should start as close to 85% as possible to then try and build for a heavy double for the day. After completing the bench press reps, move immediately into performing 8 KB Rows per side with athletes supporting themselves off of a bench with their non-working arm. After completing your bench press and rows, move to a machine that allows you to get moving immediately but at a VERY EASY pace.
E.S.D. Notes:
KB Swings and DB S2O should be performed in NO MORE than 2 sets. If you don’t think this is possible from the very beginning, consider a scaling option. We need to finish the first couple of movements fairly quickly to buy time for knocking out the rowing calories. Start your first row at a moderate pace and see if you can improve your split times knowing that muscular fatigue could create the potential for those splits to slow down.
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