CrossFit – Mon, Oct 24

Oct 24, 2022 | WOD

CrossFit ATR – CrossFit

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Warm-up

– 2:00 Machine of Choice

– 5E World’s Greatest Stretch

– 8 Push-Up w/Alternating Toe Touch

– 12E Deadbug

Then, perform 2 rounds of the following:

– 5E Front Rack Elbow Rotations

– 3 Hang Muscle Cleans (2nd Round: Hang Power Cleans)

– 3 Push Press (2nd Round: Push Jerk)

Strength/Skill: Barbell Cycling (3 Rounds for weight)

A) Every 2:00 for 8:00 (4 Sets)

– 7 Hang Power Clean + 7 Shoulder to Overhead (115/75)

B) Every 1:45 for 7:00 (4 Sets)

– 5 Hang Power Clean + 5 Shoulder to Overhead (135/95)

C) Every 1:30 for 6:00 (4 Sets)

– 3 Hang Power Clean + 3 Shoulder to Overhead (155/105)
* Level 3: RX

* Level 2: Barbell (95/65 – 115/75 – 135/95)

* Level 1: Barbell (75/55 – 95/65 – 115/75)

* Athlete Notes: These are to be treated as unbroken barbell complexes. The goal is to not drop the barbell and perform these in a smooth fashion, not having to pause between reps. If this is not possible, drop weight so that you can do this. Score is weight used for each Part (A-C).

Metcon (3 Rounds for reps)

3 Sets: 3:00 AMRAP (3:00 REST)

– 18/15 Calorie Ski

– 20 Alternating DB Snatch (50/35)

– AMRAP Burpee Box Jump Over (24”/20”)
* Level 3: RX

* Level 2: 15/13 Calorie Ski, DB (35/25)

* Level 1: 13/11 Calorie Ski, DB (25/15), AMRAP No Push-Up Burpee Box Jump/Step Over

* Goal: 12+ Burpees/Set

* Athlete Notes: Move at a slightly faster than moderate pace on the ski (<1:15) but at a pace that allows you to get right on the DB Snatches. DB Snatches should be at a weight where you are confident that you could perform these unbroken but at the most, performing them in 2 sets with a quick rest. You want to have :45+ to get over to the box and move quickly trying to accumulate reps. Keep telling yourself that you will have a substantial amount of rest for a full recovery to try and match or best your score from the previous round. Score is your burpees performed for each round.

Cooldown

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

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

Minute 3: :20E Twisted Cross