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
– 3:00 Row (3X :30 Easy, :20 Moderate, :10 Hard)
– 8 T-Inchworm w/Push-Up
– 8E Single Arm Ring Row
– 8E Single Leg Inverted Toe Touch
Then, 3 Rounds of the following:
– 5E Tall Kneeling Cuban Press w/Change Plates
– 5E Elbow on Knee Shoulder External Rotation w/Change Plate
– 5E Bird Dog w/Change Plate
Strength/Skill: (AMRAP – Rounds)
12:00 Alternating EMOM
Minute 1: 5-8 Strict Pull-Ups (Weighted if Possible)
Minute 2: 5-8 Strict HSPU (Deficit if Possible)
* Level 3: RX
* Level 2: Strict Banded Pull-Ups, Strict Deficit Pike HSPU off Box
* Level 1: Strict Banded Pull-Ups OR Foot Assisted on Low Bar, Pike Push-Ups OR Push-Ups
* Athlete Notes: Create a challenge for yourself on these sets whether that means using weight/deficit, OR minimal band tension but still maintaining a full ROM. If you get to a point where you are not completing the reps with a full ROM, please scale down further to do so. We need FULL contractions through the entire ROM no matter how much we need to scale. Score is total rounds completed at your scaling level. Record reps completed each minute in notes.
Conditioning: For Score (2 Rounds for reps)
A) 5:00 AMRAP:
2 – 4 – 6 – 8 – 10 – etc.
– Hand Release Push-Ups
– Pull-Ups
* REST 5:00 before proceeding to B
B) 5:00 AMRAP:
2 – 4 – 6 – 8 – 10 – etc.
– Burpee
– T2B
* Level 3: RX
* Level 2: Push-Ups, Ring Rows, Knee Raises (One or all options if needed)
* Level 1: Push-Ups on Knees, Ring Rows, Ab-Mat Sit-Ups
* Athlete Notes: Before choosing a scaling option, we should be able to look at these movements and perform any one of them as a giant set over 12-15 reps unbroken fresh. If this isn’t possible consider a scaling option that would allow you to do that. The rep ranges start off very low but the goal is to move with an intensity so that we can get way past the round of 10 collecting a large amount of volume in a very short time frame. Score is reps accumulated for Part A (Round 1), and Part B (Round 2).
Cooldown
Minute 1: :45 Banded Lat (R)
Minute 2: :45 Banded Lat (L)
Minute 3: :20E Thread the Needle
Minute 4: :20E Twisted Cross
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