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)
– 2:00 Ride/Row (EASY)
– 15E Bird Dog
– 10 KB Goblet Good Morning
– 8E Single Arm KB Push Press
– 6E Tempo Split Squat (:03 Eccentric)
* With the remaining time, have athletes grab barbells, demo S.F.P prep movements, and transition.
S.F.P.
1b.) Foundation/Prep: 6:00 EMOM (12:00-18:00)
Sets 1+2: 5 Strict Press in Split w/:03 Pause Overhead (https://www.youtube.com/watch?v=65NfhQA-Y3U)
Sets 3+4: 3-Position Clean (https://www.youtube.com/watch?v=x3cOxXOYbwA)
Sets 5+6: 3 Jerk w/Pause in Dip (https://www.youtube.com/watch?v=wIv9MonbjNI)
* See workout notes below.
* Allow 6:00 for athletes to build in weight for their Power Clean and Jerk, and prepare for S.F.P.
Power Clean + Jerk (Every 1:20 for 6 Sets)
2.) Power Clean + Jerk: Every 1:20 for 6 Sets (24:00-32:00)
Set 1: 3 Power Clean + Jerk
Set 2: 3 Power Clean + Jerk
Set 3: 2 Power Clean + Jerk
Set 4: 2 Power Clean + Jerk
Set 5-6: 1 Power Clean + Jerk
* See workout notes below.
* Allow athletes 6:00 to break down barbells and transition to E.S.D.
E.S.D.
Metcon (Time)
3.)
6 Alternating Rounds For Time w/Partner: (38:00-56:00)
– 15/12 Calorie Row
– 12 DB Shoulder to Overhead (50/35)
– 25’ Racked Walking Lunge OR 12 Alternating Stationary DB Racked Lunge (50/35)
– 12 DB Hang Power Clean (50/35)
– 25’ Racked Walking Lunge OR 12 Alternating Stationary DB Racked Lunge (50/35)
* Time Cap: 18:00
* Level 4 (RX+): 1st Round (DB Lunge: Farmers), 2nd Round (DB Lunge: Racked-Shoulders), 3rd Round (DB Lunge: Overhead)
* Level 3: RX
* Level 2: DB (35/25)
* Level 1: 12/9 Calorie Row, DB (25/15)
* See workout notes below.
* Allow 1:00 to move immediately into adaptation.
ADAPTATION
4.) (57:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Seated Straddle
WORKOUT NOTES
S.F.P. 1b.) Notes:
Perform with an empty barbell for your first set, then add minimal weight. Perform sets of 3-Position Clean before moving to the Jerk w/Pause in Dip. These drills are to help bring awareness to the different phases of the pull, along with adding a bit of focus to weight distribution in the feet for the dip on the jerk.
S.F.P. 2.) Notes:
Perform a set of power clean and jerks at the top of every interval at light-moderate weight (50%) or higher depending on feel. Try to increase in weight across sets, especially as the rep range goes down, to a heavy power clean and jerk that you can perform with a high amount of speed. You can perform a push jerk OR split jerk after your power clean.
E.S.D. Notes:
This workout is with 2 dumbbells. Athlete A will go through the list of work at a quick pace. Upon finishing their round, they will tag in their partner (Athlete B) and then go through the list of work. Once Athlete A finishes and Athlete B finishes, you have now completed 2 rounds as a team. Each teammate is doing 3 rounds of the workout.
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