Who’s the fool now?
CrossFit ATR – CrossFit
Warm-up
3 Rounds of:
10/8 Calorie Bike
0:20 GHD Supine Hold
0:20 GHD Prone Hold
10 KB Upright Rows
Empty Barbell Warm-up and Drills
Metcon
Metcon (Time)
3 Rounds of:
10 Hang Power Cleans (135/95)
10 Bar Facing Burpees
3 Rounds of:
20 Box Jumps (24/20)
30 Alt. Single Arm RKBS (53/35)
3 Rounds of:
20 GHD Sit-ups
20 KB SDHP (53/35)
Mobility
Metcon (No Measure)
1 min Lacrosse Ball Glute Smash / side
2 min Lacrosse Ball Trap Smash / side
2 min Pigeon Stretch / side
1 min Banded Lat Stretch / side
Fight Gone Badish
CrossFit ATR – CrossFit
Metcon (AMRAP – Reps)
Fight gone bad style:
3 Rounds:
1:00 min max reps at each station (4 stations = 4 min rounds)
-Butterfly Sit-ups
-Jump Squats
-HR push ups
-Alt Step back lunges
Rest 1:00 b/t Rounds
*add total reps together from each round for score.
Track each rounds score in comments
Pull Session
CrossFit ATR – CrossFit
Bent Over Row (10-10-10-10-10-10 (try to beat 5/3 data))
Details:
+You are looking to increase load over every set.
+If you are unable to increase load due to weight limitations then increase the time you hold at the top of each rep.
EX: 1st set – no hold at the top of each rep
2nd set- 1 second hold at the top of each rep
3rd set- 2 second hold at the top of each rep
……
+Rest as needed between sets (1:30-2:00 Rest)
+Variations for Bent Over Rows:
Barbell Bent over Row
Dumbbell Bent Over Row (1 or 2 DB’s)
Back Pack Rows (As Heavy as Possible)
Ring Rows
Banded Rows (with a Pull-up band)
Pull-ups (6 Sets of Max Reps (Try to beat 5/3 data))
I would like for you to warm-up your pull-ups and make sure you have a scale or variation that will allow you to complete no less than 8 Pull-ups on your opening set.
Rest as needed between sets (1:30-2:00 rest)
Metcon (Weight)
“A. Anaya WOD”
3 Rounds:
(Dumbbell can not be put down until the full round is completed)
1 Round rep scheme is 1+1+1 /2+2+2 etc.. to 5+5+5 (PER HAND)
DB Hang clean
DB Hang C+J
DB Hang snatch
2 min rest
tracking heaviest unbroken weight
Pull Day
CrossFit ATR – Barbell Club
High Hang Snatch Pull (vertical torso)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
3×3 @ 65%
Snatch Pull
2×5 @ 70%
3×5 @ 75%
Clean Pull
5×4 @ 75%
B/N Jerk From The Split Position
1×5 @ 30% of jerk
1×5 @ 40% of jerk
1×5 @ 50% of jerk
Box Step Overs
CrossFit ATR – CrossFit
Warm-up
Metcon
Metcon (Time)
6 Rounds:
12 Lateral Box Step Overs (24/20″)
12 Hand Release Push-ups
(RX+) KB or DB Lateral Step Overs (around 53/35lbs)
If you do not have a box sub the box for 12 DB or KB Lateral Squats.
Video for Goblet Lateral Squats: https://www.youtube.com/watch?v=sdIfegqF8wo
Strength
Deadlift (5 x 5 @ the same weight)
(20 Minutes)
Build in weight to a moderate load (3-5 sets). Then, complete 5 sets of 5 Reps at the same weight.
(Rest 2:00 between working sets)
If you do not have enough load increase the rep ranges to 10-15 reps and look at each working set as a max rep blowout (WITH GOOD FORM)
Good Mornings (4 x 10 @ the same load)
(20 minutes)
Build in weight to a moderate load (2-3 sets). Then, complete 4 sets of 10 reps at the same weight.
Options:
Barbell Good Mornings
Front Rack Single Dumbbell Good Mornings
Backpack Front Rack Good Mornings
Core Cardio
CrossFit ATR – CrossFit
Metcon (10 Rounds for reps)
10 Rounds for total reps. Each Round will consist of 1:00 of core work followed by :30 of cardio. After the :90 of work, you will rest :90 then repeat. Tracking total combined reps of the core and cardio for each of the 10 rounds.
1:00 Core Options:
Hollow Rocks
Two Count Bicycle Sit-ups
Butterfly Sit-ups
(RX+) Knees to Elbow / T2B
:30 Cardio Options:
Calories on: Assault Bike, Rower or Ski Erg
Two Count Mountain Climbers
Burpees
Dubs and Cleans
CrossFit ATR – CrossFit
Warm-up
Metcon
Choose the one that best fits your equipment availability
Metcon (AMRAP – Rounds and Reps)
4 Rounds of:
5 min AMRAP
40 Double Unders
20 Alt DB Hang C&J
Rest 2:00 between each 5 minute amrap
*start where previous round left off*
Tracking total Rounds and Reps completed over all 4 Rounds.
Scale 40 Double Unders for 12 Calorie Assault Bike or Row.
Scale 40 Double Unders to 40 Mountain Climbers (not two count!) if you do not have a rope or cardio equipment
Metcon (Time)
4 Rounds of:
5 min AMRAP
40 Double Unders
20 Barbell Ground to Overhead (around 95/65lbs)
Rest 2:00 between each 5 minute amrap
*start where previous round left off*
Tracking total Rounds and Reps completed over all 4 Rounds.
Scale 40 Double Unders for 12 Calorie Assault Bike or Row.
Scale 40 Double Unders to 40 Mountain Climbers (not two count!) if you do not have a rope or cardio equipment
Accessory Work
Time Challenge Monday!
CrossFit ATR – CrossFit
Warm-up
Metcon
Metcon (Time)
For Time:
50 Dumbbell Goblet Squats (around 50/35 lbs)
50 Push Ups
50 Air Squats
50 Push Ups
50 Dumbbell Goblet Squats
((RX+ OHS instead of goblet squats)
RX+ Load is empty barbell or heavier (track load in comments)
If you do not have a DB or KB around 50/35 then use a PVC pipe, Broomstick, or anything else you can find to complete OHS
Strength
choose the one that best fits your equipment availability.
Front Squat (5 x 5 @ the same weight)
(20 Minutes)
Build in weight until you have found a moderate to heavy 6 Reps (2-3 sets). Then, complete 4 sets of 5 Reps at the same weight.
Look back to 4/22 and try to beat that weight.
Additional options for difficulty:
This week we are adding speed to your squats to increase difficulty. 4 seconds on the way down then, from an active bottom position, max effort jump.
Bulgarian Split Squat (5 x 6 @ the same weight)
Single Leg Squat w/rear foot elevated on bench, box, or similar.
Bulgarian Split Squat:(This is a great video with a lot of good info)
https://www.youtube.com/watch?v=-4LVK1crLSw
Build in weight until you have found a moderate to heavy 6 Reps PER SIDE. Then, complete 5 sets of 6 Reps at the same weight. Rest :90-2:00 between sets.
This can be done at body weight for good results.
You can increase load using a Dumbbell, Kettle bell, Backpack, Child, Dog, etc. Have fun and be creative.
8:30 am Zoom Class
CrossFit ATR – CrossFit
Yoga Zoom Class @ 8:30am
Barbell Club Zoom @ 9:30am
Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****
Metcon (No Measure)
Yoga / Mobility Zoom Class @ 8:30am
Mobility
Metcon (Time)
Today we are looking to open our Hips Lats and Chest.
Foam Roll Quads (5 Minutes total)
+ https://www.youtube.com/watch?v=31nQAEawxaw
Foam Roll Lats (5 Minutes total)
+ https://www.youtube.com/watch?v=VQrNYuh95Vc
Hip Opening (20 Minutes)(Great Video Below!)
+ https://youtu.be/NG9qbvAN3gQ
Active & Passive Doorway Stretch (5 Minutes total)
+ https://youtu.be/l5nMszaaJ28
(Watch from 2:00- 3:00)
Snatch Werk
CrossFit ATR – Barbell Club
High Hang Snatch Pull (vertical torso)
1×5 @ 40%
2×5 @ 50%
3×5 @ 60%
High Hang Muscle Snatch (vertical torso)
Build to a Heavy Single, take a minimum of 5 sets. Go down in weight after the high hang pulls and build up again.
High-Hang Snatch (vertical torso)
1×3 @ 50%
1×3 @ 60%
1×3 @ 65%
4×3 @ 70%
Hang Snatch (above knee, controlled speed through thighs)
1×2 @ 65%
1×2 @ 70%
4×2 @ 75%
Sweat Rest
CrossFit ATR – CrossFit
Warm-up
2 Rounds:
5 Burpees with 5 push-ups at the bottom of each
10 Alternating Lateral Squats
10 Alternating Toe Touches
3 Sided Plank (:30 Per side)
Metcon
150 Calories For TIme (Time)
For Time: 150/120 Calories Assault Bike
0:30 Work
2:30 Rest
This is a sprint workout. Work hard for thirty seconds and rest until the end of three minute mark.
Your time is the time it takes to complete 150 Calories for men and 120 Calories for women. I am expecting us to finish somewhere between 8-11 rounds…..so push hard.
Subs:
Sub Assault Bike with 150/120 Calories Ski Erg or Rower (Track in notes!)
Short Runs (Time)
8 Rounds For Time:
Run 200 Meters
(Rest 3:30)
Mobility
Metcon (No Measure)
One Mobility Drill!!!
Couch Stretch: 3 Minutes per side
Checkout this video for a few variations:
https://www.youtube.com/watch?v=TUK3N3cIPKc
10 Rounds for Today
CrossFit ATR – CrossFit
Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!
Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****
Warm-up
2 Rounds:
10 Alternating Perfect Lunges w/ Rotation
10 Cossack Squats
10 Scorpions
20 Hollow Rocks
Spend 5 Minutes warming up your Devils Presses or Snatches. Make sure you set a weight you know is sustainable for all 10 Rounds!
Metcon
Metcon (Time)
10 Rounds:
5 Devils Presses (around 50’s/35’s)
15 Air Squats
20 Double Unders
20 Lunges
(30 Minute Cap)
Devils Press:
https://www.youtube.com/watch?v=SQ5EgU4R3gw
Notes and Subs:
+If you do not have two Dumbbells, you can use a single Dumbbell or Kettlebell. Make sure to switch hands for each rep.
+If you have a barbell and no DB or KB then complete 5 Power snatches instead of the 5 Devils presses (ideal weight should be around (135/95lbs) (pick a weight you can hit continuous singles with good form for 20+ minutes)
+If you do not have DB,KB or Barbell, use a backpack, wallball, sandbag, etc. and complete 5 Sandbag burpees.
(Sandbag Burpee Video: https://www.youtube.com/watch?v=JqlCxEPPVnk)
+Double Unders can be subbed for lateral jumps over the equipment you are using (Barbell, Kettlebell, DB, Etc.) No burpees here just lateral jumps.
+Lunges can be completed as step back lunges in place or walking lunges. Choice is yours.
Accessory Work
Barbell Hip Thrust (10-10-10-10-10)
Barbell Hip Thrust over Bench
Barbell Hip Thrust: https://www.youtube.com/watch?v=S_uZP4UH6J0
5 sets increasing in weight to a heavy 10.
Glute Bridges (5 sets of 15 reps (weighted))
aka Hip Thrusts
Weighted Glute Bridge: https://www.youtube.com/watch?v=gdU5APo-gZU
Find a challenging weight and do all 5 sets of 15 reps at the same load.
Useful complexes
CrossFit ATR – Barbell Club
Snatch + OHS
2×2+4 @ 50%
2×2+3 @ 60%
5×1+3 @ 70%
Clean + Front Squat +Jerk
Build to a heavy 1+10+1
Shoulder Press
3×8 @ YOUR PICK
Bent Over Row
5×10 @ YOUR PICK
Full Body
CrossFit ATR – CrossFit
Log onto our Zoom Classes today. CrossFit Zoom class @ noon
Barbell Club Zoom class @ 6pm.
Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****
Warm-up
Metcon (No Measure)
1:00 Single Unders, Double Unders or Single Leg Lateral bounds (:30 per side)
10 Cossack Squats
10 Scorpions
20 Glute Bridges (:03 hold at the top of each)
10 Scorpions
10 Cossack Squats
1:00 Single Unders, Double Unders or Single Leg Lateral bounds (:30 per side)
Strength
Lunge Matrix (4 sets of 3 lunge matrix cycles,increasing in load)
One complete Matrix cycle would consist of a:
Left leg forward lunge, Left leg lateral lunge. Left leg reverse lunge, Right leg reverse lunge, Right leg lateral lunge, Right leg forward lunge
Movement Demo for todays lunge matrix:
https://www.youtube.com/watch?v=I-FOSdN_xqY
Details:
Starting off at light load or body weight, complete 3 consecutive lunge matrix cycles. Your goal is to increase in load over all 4 sets.
(REST 1:30-2:00 between sets)
You can use a barbell in a back rack position or a single KB, DB, backpack and hold the object to your chest in a goblet variation.
Push-ups (5 Sets of Max Reps)
Rest :90 between sets
We are looking for you to be able to complete at least 10 reps at the variation you decide.
Metcon
Metcon (Time)
2 Rounds for Time:
50 Dips
50 Sit-ups
RX (Couch Dips)
RX+ (Bar or Ring Dips)(GHD Sit-ups)
Mobility
Metcon (No Measure)
Active & Passive Doorway Stretch:
https://youtu.be/l5nMszaaJ28
(Watch from 2:00- 3:00)
Accumulate 5 minutes of the Active and Passive Doorway Stretch.
Accumulate 5 minutes of the Active and Passive Doorway Stretch.
Core
CrossFit ATR – CrossFit
Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!
Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****
Core Development
Metcon (Time)
3 Rounds:
:30 Side-plank (each side)
30 V-ups
30 Flutter kicks
30 Mountain climbers
Immediately into:
100 Russian Twists
100 Bicycle Sit-ups
100 Hollow Rocks
Everything is single count. Each movment or direction is a rep. EX. 1 right rotation and 1 left rotation on the Russian twist would count as two reps.
Warm-up
(Run Prep)
1:00 Calf Stretch /side
10 Perfect Lunges w/ Rotation
10 Cossack Squats
10 Walking Toe Touches
Metcon
Pick the cardio option that best fits your training equipment availability
2k Row (Time)
Max Effort 2k Row
1-Mile Run (Time)
Max Effort 1-Mile Run
Death by Bike Calories (AMRAP – Rounds and Reps)
1 Calorie the first minute, 2 the 2nd minute, 3 the 3rd minute until you cannot complete the prescribed calories in the given minute.
Pull-Push-Swing
CrossFit ATR – CrossFit
Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!
Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****
Warm-up
Metcon (No Measure)
3 Rounds:
:30 Side Planks (per side)(not front plank)
3 Rounds:
10 Push-ups w Rotation to Side Plank
5 Inchworms
1:00 Y,T,W Flow
*(Keep your head down and try to keep the hands off the floor for the whole 1:00) Hesitate at each position for a three count before moving to the next)
Video: https://www.youtube.com/watch?v=v-TX00NNyE4
Metcon
Metcon (AMRAP – Rounds and Reps)
With Equipment
“Farm Land”
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Push-ups
21 Dumbbell or Kettlebell Swings
Without Equipment
“Farm Land”
AMRAP 15:
15 Hand-Release Push-ups
18 Single Arm Bent over Rows (9 per side)
21 Good mornings (Front Loaded)
Use a DB, KB, Backpack or Barbell for Single Arm Rows
“Meadows Row” or Barbell Single Arm Bent Over Row Video:
https://www.youtube.com/watch?v=MJWibub6jgw
Front Loaded Goodmorning: https://www.youtube.com/watch?v=lBkKctolO8g
Accessory Work
Reverse DB Flies (5 sets of 8-12 Reps (depending on equipment))
Reverse Flies Video: https://www.youtube.com/watch?v=evXOlgLTPCw
TRX Reverse Flies or something to mimic the TRX:
https://www.youtube.com/watch?v=4gLRdMisOeA
+If you only have a barbell use the bumper plates instead of the dumbbells.
+If you do not have any equipment, use something like soup cans or water bottles as a sub.
+If you have a TRX or rings use them.
We need to build our backs so lets get creative here!
Motivation Monday
CrossFit ATR – CrossFit
Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs!
Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****
Warm-up
3 Rounds:
10 Step Back Lunges /leg
10 Alt. Cossack Squats
5 Burpees
10 Scorpions
Accessory Work
Choose the one that best fits your equipment availability.
I looking for us to challenge ourselves on the load this week! Looking forward to seeing our Front Squat and Bulgarian Split Squat results.
Front Squat (4 Sets of 3 Reps @ the same weight )
(20 Minutes)
Build in weight until you have found a moderate to heavy 3 Reps (3-5 sets). Then, complete 4 sets of 3 Reps at the same weight.
Bulgarian Split Squat (5 Sets of 6 Reps (per side))
Single Leg Squat w/rear foot elevated on bench, box, or similar.
Bulgarian Split Squat:(This is a great video with a lot of good info)
https://www.youtube.com/watch?v=-4LVK1crLSw
Build in weight until you have found a moderate to heavy 6 Reps PER SIDE. Then, complete 5 sets of 6 Reps at the same weight. Rest :90-2:00 between sets.
This can be done at body weight for good results.
You can increase load using a Dumbbell, Kettle bell, Backpack, Child, Dog, etc. Have fun and be creative.
Metcon
choose the one that best fits your equipment availability.
Metcon (Time)
5 Rounds:
10 Push Press (around 115/75lbs)
15 Front Squats (around 115/75lbs)
20 Russian Twists (around 20/14lbs)
Rest 1:30 between rounds
((RX+ 135/85lbs or heavier))
Use the same weight throughout. The limiting factor will be your Push Press. You do not need to go unbroken on the push press or Front Squats BUT you should be able to handle the weight you selected in no more than two sets per round.
Russian twists can be done with any type of equipment but I would prefer a loaded Russian twist not body weight.
Metcon (Time)
5 Rounds:
10 Dumbbell Push Press
15 Goblet Squats
20 Russian Twists (around 20/14lbs)
Rest 1:30 between rounds
Push Press can be done with a KB or Dumbbells. If you can use two DB’s or KBs then complete 10 total reps at around 50/30 lbs per dumbbell.
If you only have one Dumbbell or KB the complete 10 reps PER SIDE at around 60/40lbs.
+If you do not have any equipment sub Push Press for 10 Handstand Push-ups or :30 Handstand Hold per round
Goblet Squats should be done at a heavy and challenging weight. I expect you to need to break up each round into two sets.
If you want to use different weights for the Presses and Goblet squats that is ok!
Russian Twists can be done with any type of equipment but I would prefer loaded Russian Twists not body weight.
Perfect your movement patterns
CrossFit ATR – Barbell Club
High Hang Muscle Snatch (vertical torso)
Build to a Heavy Single
Snatch Balance
Continue from where High Hang Muscle Snatch ended and get to 80% of your Snatch for a double.
Snatch Pull
5×6 @ 70%
Push Press
Build to a Heavy Double