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
1b.) 1 Round (0:00-15:00)
– 1:00 Row/Ride (Build in Pace every :20)
– 1:00 Ride/Row (Build in Pace every :20)
– 12E Alternating Shoulder Taps in Beast Hold
– 10E Prone IYTW
– 10E Half Kneeling Banded Lat Pulldown w/:01 ISO at Bottom
– 8E Single Arm KB Bottom Up Press
* Use the rest of the time to brief S.F.P, demo movement, and allow athletes to start building in their bench press weight.
S.F.P.
2.) Every 3:00 for 5 Sets (15:00-30:00)
– 4 Bench Press (w/75%+ Building)
– 8 Pendlay Row OR Double DB/KB Row (Moderate w/Control)
– EASY Bike/Ski/Walk for remainder of interval
* See workout notes below.
* Allow 8:00 for athletes to put away their equipment, brief E.S.D quickly, and transition.
Bench Press
Pendlay Row
E.S.D.
Metcon (3 Rounds for reps)
3.)
3 Sets: 3:00 AMRAP (REST 2:00 between Sets) (37:00-53:00)
– 200M Run
– 50 Double Unders
– AMRAP Burpee Pull-Ups
* Goal: 15+ Reps (8+ Reps RX+)
* Level 4 (RX+): Burpee Ring Muscle-Ups
* Level 3: RX
* Level 2: 3X Trips MAX on DU then move to Single Unders
* Level 1: Single Unders
* Coach Notes: 8 No Push-Up Burpee + AMRAP Ring Row
* Allow 3:00 to transition to adaptation.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :20E Lizard to Half Kneeling Hamstring (R)
Minute 2: :20E Lizard to Half Kneeling Hamstring (L)
Minute 3: :20E Twisted Cross
Minute 4: :45 Puppy Pose
WORKOUT NOTES
S.F.P. Notes:
Bench Press should start as close to 75% as possible to then try and build for a heavy set of 4 for the day. Make it a goal to come as close or best your score from 07.05.22. After completing the bench press reps, move immediately into performing 8 Pendlay/DB/KB Rows. After completing your bench press and rows, move to a machine that allows you to get moving immediately but at a VERY EASY pace.
Recent Comments