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 (0:00-12:00)
– 2:00 Ride/Row (EASY)
– 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.) Foundation/Prep: 6:00 EMOM (REST :30 between sets) (12:00-18:00)
Minutes 1-3: Stage Snatch Pull (:01-:02 Pause off ground, B/K, A/K, Hips)
Minutes 4-6: Power Snatch
* See workout notes below.
* Allow an additional 5:00 for athletes to build in weight and prepare for S.F.P.
2b.) Power Snatch: Every 1:30 for 6 Sets (23:00-32:00)
– 1 Power Snatch + 3 Overhead Squats w/50%+ (Building)
* See workout notes below.
* Allow 6:00 to brief E.S.D, demo any movements, and for athletes to prepare all equipment for the workout.
Power Snatch
Overhead Squat
E.S.D.
Metcon (AMRAP – Rounds)
3.)
16:00 Alternating EMOM: (38:00-54:00)
Minute 1: 60 Double Unders
Minute 2: 18 Wall Balls (20/14)
Minute 3: 15/12 Calorie Ski
Minute 4: 18 Alternating DB Snatches (50/35)
* Level 3: RX
* Level 2: 3 Attempts DU then finish with Singles, 12/9 Calorie Ski, 14 WB , 14 DB (35/25)
* Level 1: Single Unders, 10/8 Calorie Ski, 12 WB (14/10), 12 DB (25/15)
* See workout notes below.
* REST 3:00 before transitioning to adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Twisted Lizard
Minute 3: :20E Eagle in Saddle
WORKOUT NOTES
S.F.P. 2a.) Notes:
Perform w/PVC or empty barbell. Progress in weight from snatch pulls into power snatches. Athletes can use power snatch intervals to start building to percentage for S.F.P.
S.F.P. 2b.) Notes:
These are NOT touch and go reps. Perform your power snatch reps as singles taking no more than :10-:15 between reps. If you DO NOT know your 1RM Power Snatch, start with a weight you feel you could confidently move for 7-8 reps with moderate difficulty. Use this piece to move up in weight each interval building to a heavy triple for the day.
E.S.D. Notes:
All movements should be completed within :50 for at least :10 to transition between stations. This has the potential to be a grind, so get ready with a back-up scaling option if needed.
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