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: Hang Snatch
* See workout notes below.
* Allow an additional 5:00 for athletes to build in weight and prepare for S.F.P.
Hang Snatch (Every 1:15 for 8 Sets)
2b.) Snatch: Every 1:15 for 8 Sets (23:00-33:00)
– 1 Snatch Pull + 1 A/K Hang Snatch (50%+)
* 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 (AMRAP – Rounds and Reps)
3.)
15:00 AMRAP: (39:00-54:00)
– 30/24 Calorie Bike
– 30 SDHP (75/55)
– 30 Wall Balls (20/14)
– 30 Pull-Ups
* Goal: 2+ Rounds
* Level 4 (RX+): Barbell (95/65)
* Level 3: RX
* Level 2: 24/18 Calorie Bike, 24 Reps of each movement
* Level 1: 15/12 Calorie Bike, 15 Reps of each movement, Empty Barbell
* See workout notes below.
* Allow 3:00 for athletes to transition into adaptation work.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Standing Straddle
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:
Perform a snatch pull by driving the legs and finishing tall with straight arms. After completion of the snatch pull and without putting the barbell down, proceed to perform a hang snatch taken anywhere above the knee. This is a FULL SNATCH. If needed, stay lighter and perform a hang power snatch into an overhead squat.
E.S.D. Notes:
Move at a moderate pace on the bike slowing down slightly on the last couple calories to prep for the barbell. When performing your sumo deadlift high pulls, take a wide stance keeping your chest high. Drive through your legs pulling your elbows high and keeping your knuckles down. When the barbell gets to the collar bone, think of performing the eccentric portion of the lift as a controlled fall to save energy. Consider breaking up your wall balls into a number of sets that allow you to stay confident and be under control. Have the same strategy for your pull-ups.
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