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.) 2 Rounds (0:00-12:00)
– 1:00 Machine of Choice
– 12E Bird Dog (2nd Round: 12 Alternating Toe Taps in Plank)
– 10 Clean Grip Deadlift
– 8 Upright Row
– 6 Press in Split Stance w/:01-:02 Pause at Top
* With the remaining time, have athletes grab barbells, demo S.F.P prep movements, and transition.
S.F.P.
1b.) Foundation/Prep: 3 Rounds (REST :30-1:00 between sets) (12:00-18:00)
– 3 Position Clean
– 3 Split Jerk
* See workout notes below.
* Allow 6:00 for athletes to build in weight and prepare for S.F.P.
Clean and Jerk (Every 1:15 for 8 Sets)
2.) Clean and Jerk: Every 1:15 for 8 Sets (24:00-34:00)
– 1 Clean + Jerk (50%+ Building)
* See workout notes below.
* Allow athletes 6:00 to break down barbells and transition to E.S.D.
E.S.D.
Metcon (Time)
3.) 2021 CFG Event 9 (Age Group 50-54)
For Time: (40:00-55:00)
10 – 8 – 6 – 4 – 2
– Wall Walk
– Thruster (135/95)
* Goal: <12:00, Time Cap: 15:00
* Level 3: RX
* Level 2: Barbell (115/85)
* Level 1: Half ROM Wall Walks, Barbell (75/55)
* Allow 2:00 for athletes to catch their breath and start adaptation before putting equipment away.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Lizard (R)
Minute 2: :45 Lizard (L)
Minute 3: :45 Seated Forward Fold
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 and Jerk any style every 1:15. The interval will give you essentially :15 to complete your lift with an entire minute dedicated to loading your barbell and preparing mentally. Build up to a moderate weight and repeat for sets OR if feeling good, you can attempt to establish a heavy lift for the day. With that being said, you should have NO MISSED REPS though.
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