Saturday

CrossFit ATR – CrossFit

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READY

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

– 200M Run

– 8E Bird Dog

– 8E Tall Kneeling KB Bottoms Up Press

– 6E Single Leg KB RDL + High Pull

– 6 Tempo KB Goblet Squat (:03 Eccentric)

* Allow 5:00 for athletes to build to 60% 1RM.

S.F.P.

Clean and Jerk (Every :45 for 12 Sets)

2b.) Every :45 for 12 Sets (22:00-31:00)

– 1 Clean + Jerk w/60-70% 1RM

* Allow 6:00 to clean up barbells, grab dumbbells, and brief E.S.D.

E.S.D.

Metcon (AMRAP – Reps)

3.)

18:00 AMRAP w/Partner: (37:00-55:00)

– 400M Run (As a pair)

– 80 Thrusters (95/65) (One works, One rests)

– 400M Run (As a Pair)

– 100 Synchronized Ab-Mat Sit-Ups w/Alternating WB Toss (20/14)

– 400M Run (As a Pair)

– 120 Wall Balls (20/14) (One works, One rests)

* Score is total reps with each run counting as 1 rep.

* Level 3: RX

* Level 2: Barbell (75/55), Synchro Sit-Ups w/o WB, WB (14/10)

* Level 1: Empty Barbell, Alternating Sit-Ups, WB (14/10)

* See workout notes below.
* Allow 2:00 to transition to adaptation.

ADAPTATION

4.) 3:00 EMOM (57:00-60:00)

Minute 1: :30E Half Kneeling Hamstring Stretch

Minute 2: :30E Lizard

Minute 3: :30E Eagle in Saddle

WORKOUT NOTES

S.F.P. Notes:

Set your back, drive through the legs with your chest and hips rising at the same rate getting tall. Pull to the bar. After standing up, dip through the middle of your foot, driving the legs and directing the barbell over the back half of your head as you split your feet. Feel free to keep the weight on the lighter side or increase weight 5% every 4 sets.

E.S.D. Notes:

All Runs are performed together with your partner. Thrusters and WBs are shared with a partner where one works and one rests. On the WB Pass Synchro Sit-Ups, both partners do a sit-up, but one has a WB. Pass the WB off every rep. If you finish the wall balls, you and your partner will start back again from the top on another run and back into thrusters.