CrossFit ATR – CrossFit
1a.) STEADY: 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)
1.) READY: 1 Round (0:00-12:00)
2:00 Machine of Choice
– 15E Bird Dog
– 12E Single Arm KB RDL + High Pull (Light)
– 10 KB Goblet Kang Squat (Same KB)
S.F.P.
1b.) S.F.P (Foundation/Prep): Every 1:30 for 6 Sets (12:00-21:00)
Sets 1-2: 1 Clean Pull + 1 A/K Hang Clean + 1 Front Squat
Sets 3-4: 1 Clean Pull + 1 B/K Hang Clean + 1 Front Squat
Sets 5-6: 1 Clean Pull + 1 Clean + 1 Front Squat
Clean
Every 1:30 for 6 Sets (24:00-34:00)
– 2 Clean Grip Deadlift + 1 Clean w/50%+ (Building)
* You DO NOT have to complete this unbroken. Complete your clean within :10-:15 of your 2 Deadlifts.
3.) E.S.D:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 (40:00-55:00)
– Double DB Front Squats (50/35) – Box Jump Overs (24”/20”) (Time)
*RX+ (60/45) 30″/24″
* Level 3: RX
* Level 2: DB (35/25)
* Level 1: DB Goblet Squat (35/25), Box Step Overs (24”/20”)
*See workout notes below
* Goal: <12:00, Time Cap: 15:00
4.) ADAPTATION: (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Seal Pose OR Updog
Work out notes:
*S.F.P.:
Start with minimal weight on a barbell and progress in weight as you move through the progressive positional clean complexes. This will allow you to drill positions and dial in more efficient movement patterns before moving into our main clean work for the day.
*E.S.D.:
Try to cycle your Front Squats at a quicker pace to limit time under tension. Move immediately onto box jump overs but take them at a steady pace as a way to manage your heart rate from spiking and to control the speed of the workout. As the reps start to really reduce (past set of 4), try to increase your speed and finish strong.
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