CrossFit ATR – CrossFit
STEADY
1a.) Before Class Hour
– Foam Roll: Quads/Adductors/Glutes/Hamstrings
– Adductor Rocks: 10E (Slow)
– Single Leg Extended Glute Bridge: 2 X 10E
READY
1b.) 1 Round (0:00-15:00)
– 2:00 Ride/Row (EASY)
– 15 Banded Dislocates
– 15E Bird Dog
– 12E Single Arm KB RDL + High Pull
– 10 KB Goblet Kang Squat (Same KB)
– 8 T-Inchworm w/Push-Up
* With the remaining time, have athletes grab barbells, demo S.F.P prep movements, and transition.
S.F.P.
2a.) Every 1:30 for 8 Sets (15:00-27:00)
Intervals 1-4: Snatch Pull + Snatch w/50%+ (Building)
Intervals 5-8: Snatch + OHS
* See workout notes below.
* Allow an additional 8:00 for athletes to build in weight and prepare for the second part of S.F.P.
Snatch
Overhead Squat
S.F.P.
2b.) Front Squat: Every 3:00 for 3 Alternating Sets (35:00-43:00)
– 1 Front Squat @85-90% 1RM
– 3 Vertical Jumps (As HIGH as possible)
* See workout notes below.
* Allow 5:00 for athletes to break down their bar and move to E.S.D.
Front Squat
E.S.D.
Metcon (Time)
3.) 2021 CFG “Event 2”
5 Rounds for Time: (48:00-55:00)
– 1 Rope Climb
– 5 Deadlift (345/215)
* Time Cap: 7:00
* Level 4 (RX+): Legless Rope Climbs
* Level 3: RX
* Level 2: Barbell (255/165)
* Level 1: RC (Standard or Lying Pull to Stand), Barbell (165/115)
* See workout notes below.
* Allow 2:00 to break down barbells and move into adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Up/Down Dog Transitions
WORKOUT NOTES
S.F.P. 2a.) Notes:
For the first 4 intervals, perform a snatch pull then reset the bar on the ground and perform a snatch within :10-:15 of the Snatch Pull. Start at 50% and build over the course of the 4 sets. For set 5-8 continue to build in weight performing a snatch but then going immediately into an OHS.
S.F.P. 2b.) Notes:
It is really important here to be with a weight that presents a challenge and attempt to move with as much speed as possible. After performing your front squat, move immediately on to your vertical jumps trying to be as explosive as possible jumping as high as you can. YOU DO NOT have to rebound your jumps, but can reset after each jump to make them powerful and VERTICAL.
E.S.D. Notes:
Pretty straight forward here. GO TIME. This could have the potential to get grippy if you hang on for unbroken sets of deadlifts along with jumping right into the RC. DO NOT HAVE ANY FAILED REPS. Jump as high as you can on the rope to limit pulls, but don’t jump until you’re committed and confident you’ll make it to the top. If grip starts to fatigue, switch to singles on deads.
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