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
1.) 1 Round (0:00-12:00)
– 400M Run OR 2:00 Machine of Choice
– 15E Bird Dog
– 12E Single Arm KB RDL + High Pull (Light)
– 10 KB Goblet Kang Squat (Same KB)
* With the remaining time, have athletes grab barbells, demo S.F.P prep movements, and transition.
S.F.P.
2.) Foundation/Prep: (REST :30 between sets) (12:00-18:00)
– 5 X 1 Tempo Front Squat (:03 Down)
– 5 X 1 Front Squat
Build across all sets finishing at the heaviest weight you’ll be hitting for the ESD. Reps should have a controlled decent with fast drive out of the bottom.
* See workout notes below.
Front Squat
E.S.D.
Metcon (6 Rounds for reps)
3.)
6 Sets: 1:30 AMRAP (1:30 REST) (28:00-46:00)
Set 1: 200M Run + AMRAP Front Squats (225/155)
Set 2: 200M Run + AMRAP Front Squats (205/145)
Set 3: 200M Run + AMRAP Front Squats (185/125)
Set 4: 200M Run + AMRAP Front Squats (155/105)
Set 5: 200M Run + AMRAP Front Squats (135/95)
Set 6: 200M Run + AMRAP Front Squats (95/65)
* Level 3: RX
* Level 2: Barbell (Start w/65-70% 1RM Front Squat and reduce weight by 5-10% each set)
* Level 1: 150M Run, Barbell (Start w/65-70% 1RM Front Squat and reduce weight by 5-10% each set)
* See workout notes below.
ACCESSORY
4.) 6:00 Alternating EMOM (49:00-55:00)
Minute 1: 5-8 Ab Roll-Outs w/Barbell (https://www.youtube.com/watch?v=6pTAoXD2X6c)
Minute 2: 8-12 Barbell Glute Bridge (https://www.youtube.com/watch?v=achuJ0T3E7g)
* Allow 2:00 to transition to Adaptation.
ADAPTATION
5.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Seated Straddle
WORKOUT NOTES
S.F.P. Notes:
Perform with an empty barbell for your first set, then add weight building to the starting weight of ESD. These drills are to help bring awareness to the different phases of the pull.
E.S.D. Notes:
Run at your 1-Mile pace so that you can maintain consistency in your running pace across all sets, even as muscular fatigue starts to set in. We want to be able to get right to our barbell,and start knocking out methodical steady reps. The weight will start on the heavier side and will gradually reduce allowing you a greater opportunity to match or best the amount of reps you got previously even with fatigue setting in.
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