Some new movements
CrossFit ATR – CrossFit
Warm-up
100 ft. Walking Lunge
10 Toy Soldiers
2 Rounds of:
10 GHD Hip Extensions
10 Wipers
10 Banded Glute Bridges (pause at top)
Strength
RDL
Romanian Deadlifts
5-5-5-5-5
50-60-70-80-90% of your Clean
13 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP of:
10 Box Jumps (30/24)
10 KB Clean Burpees (44/26)
100m Run
KB Clean Burpee = Push-up on the KBs, stand, clean the two KBs to the front rack
Finisher
30 Cal Ski Erg (Time)
30 Cal Ski Erg
St Patrick’s Day WOD
CrossFit ATR – CrossFit
Warm-up
20/16 Calorie Bike
15 Cobras
10 Palloff Presses/side
2 Rounds of:
15 DB Cuban Presses
10 Scap Pull-ups
10 GHD Hip Extensions
THEN
Empty Barbell Warm-up + Drills
Metcon
Metcon (Time)
2 Person Partner Workout (1 works, 1 rests, split however)
20 min AMRAP of:
17 Power Cleans (135/95)
17 Pull-ups
17 Calorie Assault Bike
Accessory Work
Reverse DB Flies
4×12-15
Metcon (Time)
Accumulate 3 minutes in Front Plank
Squats + Wall Balls/Push-ups/Ring Dips
CrossFit ATR – CrossFit
Warm-up
2 Rounds of:
5 Double Push-up Inchworms
10 DB Cuban Presses
1 minute Wall Sit
15 Banded (below knee) Goblet Squats
Strength
Tempo Back Squats (5-2-x-1)
5-5-5 then 3×5
17 minutes
(heavier than last week)
Metcon
BFA (Time)
4 Rounds of:
30 Wall Balls (20/14 to 10/9 ft)
20 Push-ups
10 Ring Dips
Scale to a means of completing all movements in the first round unbroken. Elevate your push-ups if needed, and perform box/bench dips if needed for dips.
Mobility
Metcon (No Measure)
2 Rounds of:
3 minutes Foam Roll Quads
1 minute Butterfly Stretch
1 minute Middle Split Stretch
Chipper Time
CrossFit ATR – CrossFit
Warm-up
2 Rounds of:
20 Calorie Row
15 Banded Ext. Rotations w/ Press from Lunge
(first round left knee down, second round right knee down)
1 minute Front Plank
10 DB Hang Clean and Jerk
Metcon
Metcon (Time)
40 Calorie Row
30 DB Snatch (60/40)
100 ft. Single-arm DB OH Lunge (60/40, 50 ft / side)
40 Calorie Bike
30 DB Single-DB Power Clean (60/40, 15/side)
100 ft. Single-arm DB OH Lunge (60/40, 50 ft / side)
400m Run
30 Alt. Single-DB Hang Clean and Jerk (60/40)
100 ft. Single-arm DB OH Lunge (60/40, 50 ft / side)
Mobility
Metcon (No Measure)
1 min Banded Lat Stretch / side
1 min Lacrosse Ball Traps / side
2 min Foam Roll T-Spine
1 min Lacrosse Ball Glutes / side
2 min Foam Roll Quads
Elizabeth
CrossFit ATR – CrossFit
Warm-up
2 min Foam Roll T-Spine
3 Rounds of:
0:20 GHD Prone Hold
20 Banded Face Pulls
10 Honest Push-ups
1 minute PVC Front Rack Stretch (0:30 / side)
Weightlifting
Power Clean (Build to a Heavy Single)
12 minutes
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Scale for Ring Dips = Bar Dips, Bar Dips with thin bands, Honest Push-ups, Hands elevated Honest Push-ups
Finisher
1000m Row (Time)
Max Effort 1000m Row
Lynne
CrossFit ATR – CrossFit
Warm-up
400m Run
3 Rounds of:
10 Cobras
10 Playboys / side
10 Push-ups
10 Scap Pull-ups
—-THEN—-
50 ft. Waiter’s Walk / side
Strength
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Pull-ups are STRICT. You only have a 1:2 ratio of work to rest. So if it takes you 1 minute to perform 1 round, you are permitted 2 minutes of rest before the next round. Please choose a weight/scale so that you can perform 10+ reps on the first round.
Metcon
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.
Score: Last successful round completed + reps in your failed round
Stretching
Metcon (No Measure)
2 Rounds of:
1 minute Frog Stretch
1 minute Couch Stretch / side
1 minute Calf Stretch / side
1 minute Hamstring Stretch / side
2 minutes Wishbone Stretch
Squats, Bike, GHD
CrossFit ATR – CrossFit
Warm-up
10/8 Calorie Bike
50 ft. Perfect Lunge
3 Rounds of:
10 GHD Hip Extensions
20 Hollow Rocks
10 Back Squats (empty barbell)
Strength
Tempo Back Squats (5-2-x-1)
5-5-5 then 3×5
25 minutes
Metcon
Metcon (Time)
3 Rounds of:
30 Double Unders
20 GHD Sit-ups
10/8 Calorie Bike
This should be a short, intense sprint. Scale movements to potentially do them unbroken and quickly for all rounds.
Accessory Work
Metcon (No Measure)
2 Rounds of:
1 min Hollow Hold
10 Wipers
Lunges + Thrusters/DU
CrossFit ATR – CrossFit
Warm-up
100 ft. Walking Lunge
3 Rounds of:
0:30 Double Unders
10 Wipers
10 DB Cuban Press
Empty Barbell Drills for Back Rack Lunge
Strength
Back Rack Lunge (10-10-10 then 3×10 / leg)
18 minutes
Performed in an up/down motion for all 10 reps on one leg before switching over to the other leg.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP of:
2-4-6-8-10….
DB Thrusters (40/30)
4-8-12-16-20…
Double Unders
*100m Run after each round
Accessory Work
Glute Bridges (3×10)
aka Hip Thrusts
Pick a weight, from the floor NOT on a bench. Focus on a 3-count hold and squeeze for each rep. Refrain from overextending (aka keep your hollow).
😐
CrossFit ATR – CrossFit
Warm-up
2 Rounds of:
200m Run
15 Banded Face Pulls
10 Honest Push-ups
10 Banded (wrists) to Shoulders to Overhead
0:30 Hanging Hollow Hold
Skill Development
Handstand Push-ups
15 minutes
Rope Climb
10 minutes
Metcon
Metcon (Time)
150/120 Calorie Row
E2MOM:
Rx: 2 Rope Climbs (15 ft.)
Rx+: 1 Legless Rope Climb (15 ft.)
Scale for 2 Rope Climbs: 1 Rope Climb OR 3 Hitch Attempts OR 5 Rope Knees-to-elbows
After the 12 minute mark, no more rope climbs. This doesn’t apply to Rx+.
Harder Cindy
CrossFit ATR – CrossFit
Warm-up
Metcon
Metcon (Time)
20 min AMRAP of:
5 Weighted Pull-Ups (35/25)
10 Ring Push-Ups (feet on 20″ box)
15 Squats (45/35 plate)
We will have challenging subs for all skill levels
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.