WOD

Some new movements

CrossFit ATR – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.