Announcements
Veterans Day Community Workout Saturday Nov 12. This is a great event open to all your family and friends! Please come show your support for our heroes. Non members can register for FREE at this link:
https://app.wodifylive.com/Event/Event.aspx?u=crossfitatr
Please forward it to anyone who may be interested. Details are on the link as well.
Our TEEEENN YEAAR anniversary party is right around the corner. Please save the date Saturday 12/3. This is always a blast, feel free to bring a couple friends or your family. Games, prizes, raffles…. BYOB, potluck food to share. This years theme is RETRO ATHLETIC ATTIRE. Party starts around 6:30pm and goes untill the wheels fall off 😉
CrossFit ATR – CrossFit
Warm-up
– 2:00 Machine of Choice
– 5E World’s Greatest Stretch
– 8 Push-Up w/Alternating Toe Touch
– 12E Deadbug
Then, perform 3 rounds of the following:
– 5E Front Rack Elbow Rotations
– 3 Hang Muscle Cleans (2nd/3rd Rounds: Hang Power Cleans)
– 3 Push Press (2nd/3rd Rounds: Push Jerk)
Strength/Skill: Barbell Cycling (AMRAP – Rounds)
A) Every 1:30 for 6:00 (4 Sets)
– 7 Hang Power Clean + 7 Shoulder to Overhead (135/95)
B) Every 1:15 for 5:00 (4 Sets)
– 5 Hang Power Clean + 5 Shoulder to Overhead (155/105)
C) Every 1:00 for 4:00 (4 Sets)
– 3 Hang Power Clean + 3 Shoulder to Overhead (175/115)
*Level 4: RX+ 185/125 on last set
* Level 3: RX
* Level 2: Barbell (115/85 – 135/95 – 155/105)
* Level 1: Barbell (95/65 – 115/85 – 135/95)
* 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 rounds completed at your particular scaling option. If you had to drop weight at any point, record in the notes section. Example: If I complete all rounds of A+B but scale to 165/115 for Part C I completed 8 Rounds RX then record weight adjustment in notes.
Conditioning: For Time (Time)
– 800M Run
– 20/15 Calorie ECHO Bike
– 200 Double Unders
– 20/15 Calorie ECHO Bike
– 800M Run
* Level 3: RX
* Level 2: 100 Double Unders
* Level 1: 200 Single Unders
* Goal: <15:00, Time Cap: 18:00
* Athlete Notes: Move on your run at your 1-Mile Pace or slightly slower to prepare for biking and your double unders. Go into this thinking of coming out the back end of this workout faster than you started.
Cooldown
Minute 1: :45 Standing Straddle
Minute 2: :20E Lizard + Half Kneeling Hamstring (R)
Minute 3: :20E Lizard + Half Kneeling Hamstring (L)
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