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 Pendlay Row OR Double DB/KB Row (Moderate w/:05 Eccentric)
– 6E Top Down Alternating DB Bench Press (AHAP)
– 8E Single Arm DB Bicep Curl to Strict Press
* See workout notes below.
* Allow 8:00 for athletes to put away their equipment, brief E.S.D quickly, and transition.
Pendlay Row
Alternating Top-Down DB Bench Press
https://www.youtube.com/watch?v=7CHPqVxJOUE
DB Bicep Curls
E.S.D.
Metcon (AMRAP – Rounds and Reps)
3.)
15:00 AMRAP: (38:00-53:00)
– 200M Run
– 8, 16, 24, 32, etc. Alternating DB Snatch (50/35)
– 1, 2, 3, 4, etc. Rope Climbs
* Level 3: RX
* Level 2: DB (35/25)
* Level 1: DB Hang Snatch (25/15) OR American KB Swing (35/26), Lying Pull to Stand
* See workout notes below.
* Allow 3:00 for athletes to gather for adaptation.
ADAPTATION
4.) (56:00-60:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :20E Twisted Cross
Minute 4: :20E Thread the Needle
WORKOUT NOTES
S.F.P. Notes:
Pendlay Row is taken from the floor each rep with a weight you can control to your chest and then lower under control over the course of :05. After completing Pendlay Rows, move immediately to the DB Bench Press reps starting with both DBs locked out over your chest. Lower one DB at a time down to your chest and press out. Alternate sides until you have completed 6 per side. Move immediately into your single arm DB Curl to Press starting with your least dominant side. REST the remainder of the interval.
E.S.D. Notes:
You will start each round with a 200M Run. The distance never changes. Everytime you come back from the run, you will perform a set of DB Snatches. Your first round starts with 8 Alternating DB Snatches. Each round you will increase the amount of DB Snatches you perform by 8 reps. After your DB Snatches you will complete your rope climb(s). Rope Climbs increase by 1 rep each round. As an example, your THIRD round will start with a 200M Run, then 24 Alternating DB Snatches, then finish with 3 Rope Climbs.
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