Week 8 – Intensity Day
CrossFit ATR – CrossFit
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-up
5 Triple Push-up Inchworms
10 GHD Hip Extensions
15 Air Squats
20 Banded Face Pulls
2 minutes ‘KB on Knee’ Ankle Mob
10 High Five Squats
Strength
Back Squat (Build to Heavy Single)
18 minutes
Back Squat (Build to 5RM)
7 minutes
Bench Press (Build to Heavy Single)
15 minutes
Bench Press (Build to 5RM)
5 minutes
Butt Stuff, Skin the Cats, Run/BJO/KBS
CrossFit ATR – CrossFit
Warm-up
2 Rounds of:
50 ft. Banded Monster Walk
50 ft. Banded Reverse Monster Walk
50 ft. Banded Lateral Steps / side
0:30 Single Leg Glute Bridge Hold / side
THEN
0:30 Deadhang Hold
15 GHD Hip Extensions
25 Banded Face Pulls
10 Banded Low Ext. Rotations / side
5 Strict Toes-to-bar (kip if needed)
1 min Doorway (Pec Stretch) / side
Gymnastics
Skin the Cat
Dead Hang from rings, rotate entire body around while still hanging on to the rings
12 minutes
Metcon
Metcon (Time)
3 Rounds of:
400m Run
12 Burpee Box Jump Overs (24/20)
15 KBS (53/35)
Mobility
Remainder of class spent on needs of the class at hand. Let coach know what you need and how you feel!
December Pulls
CrossFit ATR – Barbell Club
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Snatch Pull + Snatch
2×3+2 @ 50%
1×3+1 @ 60%
1×2+1 @ 65%
1×2+1 @ 70%
1×2+1 @ 75%
1×2+1 @ 80%
1×1+1 @ 80+%
1×2+1 @ 80%
Clean Pull + Clean + Jerk
2×3+1+2 @ 50%
1×2+1+2 @ 60%
1×2+1+1 @ 65%
1×2+1+1 @ 70%
1×2+1+1 @ 75%
1×2+1+1 @ 80%
1×1+1+1 @ 80+%
1×2+1+1 @ 80%
Snatch Grip Push Press (Build to 90% of 1RM Snatch)
After every push press, overhead squat
12 minutes
Capacity Builder
CrossFit ATR – CrossFit
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-up
10 Scap Pull-ups
5 Double Push-up Inchworms
15 GHD Hip Extensions
15 V-Ups
15 Banded Pause (0:02) Air Squats
10 Banded Ext. Rotations w/ Press
15 Banded Face Pulls
10 Banded (pull-up band) Thrusters
TOGETHER:
Empty Barbell Warm-up + Drills
Strength
Metcon (Weight)
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: ~50% of 1RM Clean and Jerk
* Rack permitted
Metcon
Rope Burn (Time)
5 Rounds of:
200m Run
15/12 Calorie Bike
1 Rope Climb (Rx: 15 ft, Rx+: Legless 15 ft.)
Mobility
Metcon (No Measure)
2 Rounds of:
2 min Couch Stretch / side
1 min Seated Glute Stretch (Playboy) / side
1 min Wishbone Stretch (against wall)
New Pull Strength Stuff!
CrossFit ATR – CrossFit
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-up
8 min TIMECAP:
1 minute Wall Sit
10 Scap Pull-ups
15 GHD Hip Extensions
10 Banded Ext. Rotations w/ Press
20 Banded Face Pulls
20 Banded Pull Aparts
Empty Barbell:
5 Good Mornings
10 Bent Over Rows
10 Shoulder Press
Strength
DB Rows (Build to Heaviest 10-rep)
In a bent-over position with DBs in both hands, hold one DB in flexed/pulled position while the other arm performs 10 reps. Immediately after the 10 reps, switch and repeat without putting DBs down. Temper expectations on weight- this is hard.
10 minutes
DB Rows (2 x 8 / side)
5 minutes
Single Arm DB Rows bracing off a fixed position (bench, box or weight rack)
Using the same weight for both sets. As heavy as possible for an unbroken set of 8.
Metcon
Metcon (AMRAP – Reps)
In a 5 minute window:
20 Toes-to-bar
40 Alt. Dumbbell Snatches (50/35)
Max Reps Double Unders
Rest
3:00
Metcon (Time)
For Time:
40/30 Calorie Assault Bike
100 Double Unders
500m Row
100 Double Unders
40/30 Calorie Assault Bike
17 minute timecap
Sub 100 Double Unders w/ 2:00 of Double Under attempts or 200 Singles
Mobility
Metcon (No Measure)
1 min Deadhang Hold
1 min Doorway (Pec) Stretch / side
2 min Foam Roll Quads
2 min Foam Roll T-Spine
1 min Pec Stretch on Foam Roller (5s each hand)
Strength Season Week 8
CrossFit ATR – CrossFit
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-up
6 minutes timecap:
5 Double Push-up Inchworms
15 Air Squats
10 High Five Squats
15 GHD Hip Extensions
REMAINDER OF TIME: ‘KB on Knee’ Ankle Mobility
Strength
Back Squat (5 x 5 @ 90% of 5RM)
5RM as established last week.
20 minutes
Bench Press (5 x 5 @ 90% of 5RM)
5RM as established last week
18 minutes
Accessory Work
Metcon (Time)
Accumulate the Time in Each Static Position in Any Order:
A) 2 Minute Handstand Hold
B) 1 Minute L-Sit
C) 2 Minute Wall Sit
If you cannot perform an L-Sit well, sub it with a Hollow Hold with arms extended behind head.
Mobility
Metcon (No Measure)
2:00 Couch Stretch (per side)
1:00 Doorway Pec Stretch (per side)
1:00 Pigeon Stretch (per side)
Full Lifts again
CrossFit ATR – Barbell Club
Snatch (1 E2MOM x 10)
Increasing weight throughout
Clean and Jerk (1 E3MOM x 8)
Increasing weight throughout
Front Squat (Build to a Heavy Single)
15 minutes
Ski, Toes-Through-Rings, Farmer’s Walk
CrossFit ATR – CrossFit
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-up
1000m Row (Time)
Max Effort 1000m Row
Pay no attention to that tagline of “Max Effort.” Use this warm-up as a means of cleaning up your technique.
Accessory Work
Metcon (No Measure)
2 Rounds (increasing weight)
100 ft. Waiter’s Walk / side
30 Hollow Rocks
Metcon
Metcon (Time)
3 Rounds of:
25/20 Calorie Ski Erg
20 Toes-through-Rings
100m Farmer’s Carry (62s/44s)
An Old Benchmark Revisit
CrossFit ATR – CrossFit
Warm-up
500m Row
10 Banded Ext. Rotations w/ Press
400m Row
15 GHD Hip Extensions
300m Row
1 minute Handstand Progressions
200m Row
5 Burpee Broad Jumps
100m Row
1 minute Side Plank / side
Skill Development
Power Clean + Push Press
Metcon
7000/5000lb Elephant (Time)
Ground to Overhead (7000/5000lbs total) the weight of your choice. The lower your weight the more reps you do. Choose a challenging but manageable weight and always remember to keep your Form.
Weight example (7000lbs):
52 reps at 135lbs
74 reps at 95lbs
93 reps at 75lbs
156 reps at 45lbs
Weight example (5000lbs):
44 reps at 115lbs
53 reps at 95lbs
66 reps at 75lbs
91 reps at 55lbs
143 reps at 35lbs
**If you are newer to Power Cleans Scale to 5000/3500lbs! Keep good form one every rep!
Mobility
Metcon (No Measure)
2 minutes Foam Roll T-Spine
1 minute Couch Stretch / side
1 minute Lacrosse Ball Pec on Post / side
1 minute Seated Twist (Playboy) Stretch / side
Week 7 – Intensity Day
CrossFit ATR – CrossFit
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-up
5 Triple Push-up Inchworms
10 GHD Hip Extensions
15 Air Squats
20 Banded Face Pulls
2 minutes ‘KB on Knee’ Ankle Mob
10 High Five Squats
Strength
Back Squat (Build to Heavy Single)
18 minutes
Back Squat (Build to 5RM)
7 minutes
Bench Press (Build to Heavy Single)
15 minutes
Bench Press (Build to 5RM)
5 minutes
Revisiting
CrossFit ATR – CrossFit
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-up
2 minute Jump Rope Practice
15 GHD Hip Extensions
0:30 Hanging Hollow Hold
15 Scap Pull-ups
10 Banded Low Ext. Rotations / side
1 minute Handstand Progressions
5 Big Kips
TOGETHER:
Empty Barbell Warm-up + Drills
Metcon
Masters Qualifier Event #3 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
55 Double Unders
15 Chest to Bar Pull-ups
5 Hang Power Cleans (155/105)
Mobility
Metcon (No Measure)
2 Rounds of:
2 minutes Foam Roll T-Spine
1 minute Lacrosse Ball Front Delts / side
1 minute Foam Roll Lats / side
Clean Day
CrossFit ATR – Barbell Club
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Tall Clean (Build to ~30-40%)
10 minutes
Clean Pull (5×5 @ 70-75%)
18 minutes
High-Hang Clean (Build to 2×1 @ 80%)
15 minutes
Front Squat from Blocks (Build to a Heavy Single)
well below parallel, amigo.
20 minutes
Week 7 – Recovery Day
CrossFit ATR – CrossFit
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-up
9 min AMRAP:
10 Banded Ext. Rotations (Low)(per side)
10 Banded Squats
8/8 Dumbbell Rows
DB Rows (heaviest set of 8)
tracking heaviest set of 8 DB Rows from warm-up
Strength
Back Squat (2×5 @ 80% of Monday’s weight)
8 minutes
Weighted Pull-ups (5×3 @ Your Pick)
If you cannot perform unassisted pull-ups, perform 5×5 Pull-up Negatives with a 5-count down.
12 minutes
Metcon
The Wifey (Deuce) (Time)
25-20-15-10-5 Calorie Row + GHD Situps
(14 Minute Cap)
Scale for GHD Sit-ups:
50-40-30-20-10 Butterfly Sit-ups
This is a lot of GHD Sit-ups!!!
If you are newer to GHD Sit-ups do not complete all 75!
If you start to fail or struggle to keep in bigger sets trhan 5 stop and move on to Butterfly Sit-ups.
Mobility
Metcon (No Measure)
2 Rounds of:
1 min Pigeon Stretch / side
2 min Foam Roll Quads
1 min Pec Stretch on Foam Roller (5s each hand)
EMOM Day
CrossFit ATR – CrossFit
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-Up
200m Run
5 Double Push-up Inchworms
10 GHD Hip Extensions
10 Cossack Squats
10 Wipers
10 Scorpions
TOGETHER:
Empty Barbell Warm-up + Drills
THEN
EMOM x 5
Minute 1: 12 Alternating DB Clean and Strict Press (light to moderate)
Minute 2: 5 Power Cleans (Light to moderate)
Minute 3: Rest
Minute 4: 12 Alternating DB Clean and Strict Press (moderate)
Minute 5: 5 Power Cleans (moderate)
Metcon
Metcon (AMRAP – Rounds)
EMOM x 30 (AKA 6 Rounds of:)
Minute 1 – 12 Box Jumps (24/20)
Minute 2 – 12/10 Calorie Bike
Minute 3 – Rest
Minute 4 – 5 Power Cleans (listed below)
Minute 5 – 12 Alternating DB Hang Clean & Strict Press (40/25)
Power Clean weight increases 10/5 lbs each round. Increase the weight during your minute rest (minute 3). Make sure your final weight is a weight you can complete singles and scale back the preceding weights accordingly. We are aiming to complete all 30 rounds!
Power Clean Weights
Rx :
95/65
105/70
115/75
135/80
145/90
155/95
Rx+ :
135/95
145/100
155/105
165/110
175/115
185/120
Strength Season Week 7
CrossFit ATR – CrossFit
Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-up
6 minutes timecap:
5 Double Push-up Inchworms
15 Air Squats
10 High Five Squats
15 GHD Hip Extensions
REMAINDER OF TIME: ‘KB on Knee’ Ankle Mobility
Strength
Back Squat (5 x 5 @ 90% of 5RM)
5RM as established last week.
20 minutes
Bench Press (5 x 5 @ 90% of 5RM)
5RM as established last week
18 minutes
Accessory Work
Metcon (No Measure)
50 Hollow Rocks
50 DB Russian Twists (25/15)
50 Cross Toe Touches
50-second Hollow Hold
Cross Toe Touches: Right hand to outside left foot then left hand across to outside right foot = 1 rep
Mobility
2 minute Couch Stretch / side
1 minute Doorway Pec Stretch / side
1 minute Pigeon Stretch / side
10 PVC Passes from Overhead Squat
Snatch Day
CrossFit ATR – Barbell Club
Snatch Grip Press (Build to a Heavy Single)
Behind Neck
8 minutes
Overhead Squat (Build to a Heavy Single)
18 minutes
Snatch Pull (5×4 @ 70-75%)
16 minutes
Snatch Balance (Build to a Heavy Single)
16 minutes
Viper
CrossFit ATR – CrossFit
Warm-up
200m Run
5 Inchworms
10 GHD Hip Extensions
15 Banded Ext. Rotations w/ Press
5 PVC Passes
10 PVC Overhead Squats
15 V-Ups
2 min ‘KB on Knee’ Ankle Mobility
1 min Pigeon Stretch / side
Weightlifting
Power Snatch
1 EMOM x 10, no sets to exceed 80% of 1RM Power Snatch
Metcon
Viper (Time)
For Time:
60/42 Calorie Row
50 Box Jump Overs (24/20)
40 Toes-to-Bar
30 Power Snatches (135/95)
Post-Thanksgiving Sweat
CrossFit ATR – CrossFit
Warm-up
400m Run
25 Double Unders
20 GHD Hip Extensions
15 Banded Squats
10 Knees-to-elbows
5 Pull-ups
10 Banded Low Ext. Rotations / side
15 Banded Face Pulls
20 Partner Wall Balls
1-minute Handstand Progressions
Metcon
Metcon (Time)
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (70/53)
Then, 3 Rounds of:
15 Box Jumps (24/20)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14 to 10/9)
30 Sit-Ups
Then:
40/30 Calorie Bike