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
1.) 1 Round (0:00-15:00)
– 2:00 Machine of Choice (Bike or Ski Preferred)
– 15E Side Lying Hip Abduction/Adduction
– 12E 3-Way Raise w/Change Plates
– 10 Alternating Reverse w/Thoracic Reach
– :15 Scap Pull-Ups (REST :15-:20)
– :15 Kip Swings
* With the remaining time, brief E.S.D, movements, and then have athletes start performing lighter warm-up sets of 3-5 reps. As soon as the clock hits 15:00, start a new interval timer for the piece below (even if athletes aren’t quite at 80%) to keep on track.
E.S.D.
Metcon (4 Rounds for calories)
2a.)
4 Rounds: 1:30 AMRAP (Active Bike REST 3:00 between rounds) (15:00-33:00)
– 12 Alternating Double KB Racked Lunges (53/35)
– AMRAP Bike Calories in remaining time
* Level 4 (RX+): 16 Lunges
* Level 3: RX
* Level 2: Kettlebells (35/26)
* Level 1: Kettlebells (26/18)
* See workout notes below.
* REST an additional 2:00 (on top of 3:00 active recovery) before switching to 2b.
Metcon (4 Rounds for calories)
2b.)
4 Rounds: 1:30 AMRAP (Active Ski REST 3:00 between rounds) (35:00-54:00)
– 12 T2B
– AMRAP Ski Calories in remaining time
* Level 4 (RX+): 15 T2B
* Level 3: RX
* Level 2: 8 T2B
* Level 1: 8 Knee Raises OR 12 Ab-Mat Sit-Ups
* See workout notes below.
* Allow 3:00 for athletes to put away equipment and gather for adaptation.
ADAPTATION
3.) (57:00-60:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Cat/Cow Transitions
WORKOUT NOTES
E.S.D. 2a.) Notes:
These are Anaerobic Lactic Endurance Intervals. It is EXTREMELY important to hit these correctly to achieve the intended stimulus. Stationary Lunges MUST be unbroken and performed quickly so that you don’t waste unnecessary time resting. If you drop the KBs, you’re done despite how many reps you got. Move to the bike and move blazingly fast (90%+ Effort) to accumulate as many calories as possible. Stay on the bike and coast, keeping blood flowing to help flush your legs.
E.S.D. 2b.) Notes:
These are ALSO Anaerobic Lactic Endurance Intervals. Attack these intervals just the same as the piece above. Accumulate as many ski calories as possible in the remaining time, moving blazingly fast knowing its a 1:2 work/rest ratio.
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