CrossFit ATR – CrossFit

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READY

1a.) 2 Rounds (0:00-8:00)

– 1:00 Air Bike

– 12 Cuban Press w/Change Plates

– 8E KB Goblet Reverse Lunge

– 1 Wall Walk + :20 Wall Facing HS Hold

* Allow 8:00-10:00 for S.F.P briefing and athletes to build BS weight.

S.F.P.

Back Squat (Every 3:30 for 3 Sets)

2.) Every 3:30 for 3 Sets (18:00-28:00)

– 7 Back Squat

* See workout notes below.

* Allow 8:00 for athletes to put away equipment and brief E.S.D.

E.S.D.

Metcon (Time)

3.) (36:00-54:00)

6 Rounds EACH for Time:

– 12/9 Calorie Bike

– 12 Double DB Deadlift (50/35)

– 9 Double DB Hang Power Clean (50/35)

– 6 Double DB Front Squat (50/35)

* IMPORTANT: REST 1:00 after each round.

* Total Time Cap: 18:00

* Level 3: RX

* Level 2: 10/8 Calorie Bike, DB (35/25)

* Level 1: 9/7 Calorie Bike, DB (25/15)

* See workout notes below.
* REST 3:00 then move into Adaptation.

ADAPTATION

5.) 3:00 Minute EMOM (57:00-60:00)

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

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

Minute 3: :45 Hero Pose

WORKOUT NOTES

S.F.P. Notes:

Start your first set at 65% of your 1RM and continually build across the 4 sets to the heaviest possible set for 7 reps. Go off your newly established 1RM from test week.

E.S.D. Notes:

Bike should be hit HARD but not a full out sprint. You should be moving onto your DB Complex <:50 with the goal of staying unbroken on the DBs to complete each round <1:45.