CrossFit ATR – CrossFit

View Public Whiteboard

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.

Power Clean (10:00 EMOM)

2b.) Power Clean: 10:00 EMOM (24:00-34:00)

– 1 Power Clean w/75-85%+ (Building)

* See workout notes below.

* Allow 8:00 to brief E.S.D, demo any movements, and for athletes to prepare all equipment for the workout.

E.S.D.

Metcon (Time)

3.)

For Time: (42:00-54:00)

3 – 9 – 15 – 21 – 15 – 9 – 3

– Deadlift (205/145)

– Box Jump Over w/Step Down (24″/20″)

* Goal: <9:00, Time Cap: 12:00 * Level 3: RX
* Level 2: Barbell (165/115)

* Level 1: Barbell (115/85), Box Step Over

* See workout notes below.
* Allow 3:00 for athletes to gather for adaptation.

ADAPTATION

4.) (57:00-60:00)

Minute 1: :20E Lizard + Half Kneeling Hamstring (R)

Minute 2: :20E Lizard + Half Kneeling Hamstring (L)

Minute 3: :20E PIgeon

WORKOUT NOTES

S.F.P. 2a.) Notes:

Perform w/PVC or empty barbell.

S.F.P. 2b.) Notes:

Perform 1 Power Clean at the top of every minute for 10 minutes. The load should feel slightly difficult to move but performed with a great measure of speed and technical efficiency. You can choose to stay on the lighter side or increase in weight slightly but DO NOT max out your power clean.

E.S.D. Notes:

Consider breaking up your deadlifts into very small sets with minimal rest to maintain consistency and avoid standing around in front of the barbell for too long. If we can chip away at the deadlifts in a smart manner, it will set us up for success to keep moving on the barbell but also keep us moving at a steady pace on the box jump overs.