CrossFit ATR – CrossFit
STEADY
1a.) Before Class Hour
– Foam Roll: T-Spine/Lat/Hamstring/Calf
– Side Lying Thoracic Windmill: 2 X 8E
– Single Leg Stand: 2 X :30E (Eyes closed if possible)
READY
1.) 2 Rounds (0:00-22:00)
– 200M Run (2nd Round: 1:00 Ski OR Have 2 Groups Switch)
– 12 Cuban Press w/Change Plates
– 12 Bent Over Reverse Fly w/Change Plates
– 12 Bent Over Row w/Change Plates (:01 Pause on each rep)
– 8E Deadbug w/Change Plates
– 8E Single Leg Inverted Toe Touch
– :15E Single Leg Lateral Line Hops
* With the remaining time, brief S.F.P, demo movement, and allow athletes time to build in weight so that they could potentially lift 10-12 reps with OR around 60% of their 1RM.
S.F.P.
Bench Press (5RM Bench Press)
2.) FITNESS TEST 5: Bench Press: 5RM Bench Press (22:00-37:00)
Every 2:30 for 6 Sets (15:00):
– 5 Bench Press w/70%+ (Building)
* See workout notes below.
* Allow athletes 6:00 to break down barbells and transition to E.S.D.
E.S.D.
FITNESS TEST 6 (Time)
For Time: (43:00-53:00)
– 500M Ski
– 400M Run
– 150 Double Unders
* Goal: <7:00, Time Cap: 10:00
* Level 3: RX
* Level 2: 75 Double Unders
* Level 1: Single Unders
* See workout notes below.
* Allow 4:00 for athletes to gather for adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :45 Down/Up Dog Transitions
WORKOUT NOTES
S.F.P. Notes:
This is FITNESS TEST 5. Athletes have 15:00 to establish a 5RM Bench Press. After athletes have built up to 60%, they will perform 5 reps every 2:30 looking to increase the load on the bar 5-7% every set in an effort to establish a 5RM Bench Press. Have athletes use a spotter, where half the class can bench at the top of every interval, then those who went first can spot those following in the second heat.
E.S.D. Notes:
This is a pretty quick one where we are testing our aerobic power over a shorter time domain as well as our ability to perform what could be considered a larger set of double unders under fatigue. How fast can you go and not blow up on the double unders?
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