Friday

Jul 22, 2022 | WOD

CrossFit ATR – CrossFit

View Public Whiteboard

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.

Hang Clean (Every 1:30 for 6 Sets)

2a.) Clean: Every 1:30 for 6 Sets (24:00-33:00)

– 1 Clean Pull + 1 A/K Hang Clean + 1 Front Squat (Building)

* See workout notes below.

* Allow athletes 8:00 to break down barbells, get inside the squat racks, and transition to the second portion of the S.F.P work.

Back Squat (Every 2:30 for 5 Alternating Sets)

2b.) Back Squat: Every 2:30 for 5 Alternating Sets (41:00-54:00)

– 1 Back Squat @80% 1RM

– 3 Box Jumps (24″/20″)

* See workout notes below.

* Allow 3:00 for athletes to break down their bar and move to adaptation.

ADAPTATION

3.) (57:00-60:00)

Minute 1: :45 Couch (R)

Minute 2: :45 Couch (L)

Minute 3: :20E Pigeon

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. 2a.) 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.

S.F.P. 2b.) Notes:

It is really important here to be with a weight that presents a challenge but we can move with a great deal of speed and be very explosive when standing up. After performing your back squat, move immediately on to your box jumps trying to jump on top of the box with as straight of legs as possible and being extremely powerful with your jump. If you are landing in a squat, reduce the box height OR perform 3 MAX EFFORT vertical jumps for height.