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 Power Clean
* See workout notes below.
* Allow 6:00 for athletes to build in weight and prepare for S.F.P.
Hang Power Clean (Every 1:15 for 8 Sets)
2.) Hang Power Clean: Every 1:15 for 8 Sets (24:00-34:00)
– 1 Clean Pull + 1 Hang Power Clean w/50%+ (Building)
* See workout notes below.
* Allow athletes 7:00 to break down barbells and transition to E.S.D.
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3.)
12:00 AMRAP: (41:00-53:00)
10 – 20 – 30 – 40 – 50 – 60 – 70 – 80 – 90 – 100 – etc.
Double Unders
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – etc.
Devils Press (50/35)
* Level 3: RX
* Level 2: MAX 3X Trips on DU before finishing reps as Single Unders, Devils Press (35/25)
* Level 1: Single Unders, Devils Press (25/15)
* See workout notes below.
* Allow 4:00 for athletes to put away equipment and transition to adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Child’s Pose
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 pull by driving the legs and shrugging hard at the top. After completing the clean pull, and without setting the barbell down, move the barbell down anywhere below the hips to then perform a hang power clean. Athletes can perform this complex 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 complex that you can perform with a high amount of speed.
E.S.D. Notes:
Perform this workout by completing 10 double unders, then 1 Devils Press, then 20 double unders, then 2 Devils Press, and so on until the end of the 12:00 timer. If you make it past the 100 double unders and 10 devils presses, continue with the rep scheme by adding an additional 10 double unders and 1 devils press per round.
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