CrossFit ATR – CrossFit
STEADY
1a.) Before Class Hour
– Foam Roll: T-Spine/Lat/Hamstring/Calf
– Side Lying Thoracic Windmill: 2 X 8E
– Single Leg Stand: 2 X :30E (Eyes closed if possible)
READY
1b.) 1 Round (0:00-12:00)
– 2:00 Machine of Choice
– 12E Deeadbug
– 8E Prone IYTW
– 8 Push-Up to Alternating Toe Touch
– 8E Tall Kneeling DB Bicep Curl + Press
* Use the rest of the time to brief S.F.P, demo movement, and allow athletes to prepare.
S.F.P.
2.) Every 2:00 for 8 Alternating Sets (12:00-28:00)
Odd Sets: 3 Bar Muscle-Ups + 6 C2B Pull-Ups
Even Sets: 30’ HS Walk OR 3 Wall Walk + 60’ Double KB Overhead Carry (53/35)
* See workout notes below.
* Allow 7:00 to brief E.S.D and for athletes to prepare.
E.S.D.
Metcon (6 Rounds for time)
3.)
Every 3:00 for 6 Rounds (35:00-53:00)
– 12 T2B
– 12 Alternating DB Snatch (50/35)
– 50 Double Unders
* Level 3: RX
* Level 2: 8 T2B, DB (35/25), 25 DU or 50 Single Unders
* Level 1: 8-12 Knee Raises, DB (25/15), Single Unders
* See workout notes below.
* Allow 4:00 for athletes to break down equipment and move to adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :45 Cat/Cow Transitions
WORKOUT NOTES
S.F.P. Notes:
This piece is designed to help us build specific muscle endurance with the inclusion of skilled gymnastics. If you are still getting your skills down (BMU/HSW), you can use these intervals to practice. Banded/Jumping BMU, shorter distance HSW, Wall Walks, and C2B Pull-Up cycling are all things that can be done during this portion.
E.S.D. Notes:
Work should be completed in 1:30 or less with a HARD time cap at 2:00. T2B should be viewed from the very beginning of having the possibility to go unbroken or complete the reps in NO MORE than 2 sets. Alternating DB Snatches should be completed unbroken as well as the Double Unders. Focus on managing your breathing pattern during your rest periods to bring your heart rate down and ready for the next round. If these rep ranges might present a challenge, consider breaking up from the beginning into a couple of calculated sets for each movement to help with consistency.
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