WOD

Blue Collar Carries

CrossFit ATR – CrossFit

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Warm-up

10 Minute Amrap:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

Metcon

Metcon (Time)

Buy-in: 1000m Row

5 Rounds of:

10 Strict Pull-ups

20 Honest Push-ups

100m Blue Collar Carry

Rx: Slam Ball 40/30, KB 62/44

Rx+: Slam Ball 80/50, KB 71/53
25 minute timecap

Honest Push-ups: Chest to deck with a pause at the top lockout for 1-second, every rep.

Blue Collar Carry: Slam Ball on shoulder, with a KB Suitcase Carry on the other side

Accessory Work

Metcon (Weight)

4 Rounds of:

10 DB Curls (same time)

-superset with-

10 DB Skull Crushers
*try to choose a moderate weight

same for each movement) and try to go all 4 rounds without resting. Keep rest minimal if there is any.

Log weight as the dumbbell size (single DB).

Week 5

CrossFit ATR – Barbell Club

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Snatch (1 every 2 minutes)

Build to 90-93% over 6-9 sets

Clean and Jerk (1 every 3 minutes)

Build to 90% over 5-7 sets

Front Squat

Build to a Heavy Double

RDL

Romanian Deadlifts
5-5-5-5-5

70-75-80-90-100% of Clean

Akkadian

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

1 min Jump Rope

1 min Bike

1 min Row

Metcon

Akkadian (Time)

6 Rounds for time of:

60 Double Unders

45 Calorie Row

30 Calorie Bike

15 Burpees over Rower
40 minute timecap

If you cannot perform double unders well enough for 60 reps, spend 1:30 each round practicing them. This is meant to be a long sweat. Pace yourself and just keep moving.

Dead swing run

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

5 PVC Passes

10 Step Duck Walk (slow, work that ankle mobility!)

10 Russian KBS (medium/heavy)

Strength

Deadlift (2 every 1:30 x 8 sets)

Increasing weight

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP of:

5 Strict Pull-ups (Rx+: Strict Chest-to-bar Pull-ups)

10 Alternating Single-arm RKBS (71/53)

60m Shuttle Run (20m down and back then 10 down and back)
For scoring purposes, the 60m Shuttle Run will count as 2 reps, one for each shuttle length.

Mobility

Metcon (No Measure)

2 min Foam Roll T-Spine

2 min Wishbone Stretch (against wall)

1 min Pigeon Stretch / side

2 min Wishbone Stretch (against wall)

Back Squat Party

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

0:20 L-Sit

0:30 GHD Hip Extension Hold

0:40 Tempo Goblet Squat*

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

1:00 Couch Stretch (per side)

1:00 KB Ankle Mobility Drill (per side)

(Barbell Review of how to safely ditch a barbell)

Metcon

Back Squat Party (Weight)

Starting at 135 perform 2 back squats EMOM

Add 10 pounds per minute up to 225 pounds.

Add 5 pounds per minute until you cannot complete the 2 reps.

Women start at 75 pounds and go up by 10’s until 135. After 135 go up by 5 pounds.
Score is highest weight completed. If you cannot squat more than 250/165, please scale starting weights back so that you can last more than 15 minutes. If it happens to add up and you fail earlier than expected, perform back-off sets back down to your starting point.

Mobility

Metcon (No Measure)

2 min Foam Roll Quads

2 min Foam Roll T-Spine

2 min Foam Roll Quads

1:30 Couch Stretch / side

Week 4 – DELOAD

CrossFit ATR – Barbell Club

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Snatch Pull

2×4 @ 85%

Paused Front Squat

2-4-6 (0:02 pause)

Ab Wheel Rollouts

4×12

DB Sidebends

4×10 / side @ YOUR PICK

Shaolin

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

5 Double Push-up Burpee Tuck Jumps

10 PVC GHD Hip Extensions (HOLD last rep 0:05)

5 PVC Passes from OHS

Mobility

Metcon (No Measure)

2 min Lacrosse Ball Smash on Traps / side

2 min Foam Roll T-Spine (1 min with barbell overhead)

10 Banded (on posts) Overhead Squats

1 min Frog Stretch

1 min ‘KB on Knee’ Ankle Mobility / side

Weightlifting

Shaolin (Weight)

EMOM for as long as possible:

1 Snatch High Pull

1 Power Snatch

1 Overhead Squat

*Start at 75/65 and add 10/5 lbs every minute until failure. Score is your last successful weight completed within the prescribed minute.
If you cannot snatch more than 135/95, scale your starting weight down and/or the jumps in weight.

DB Carry

CrossFit ATR – CrossFit

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Warm-Up

Drilling of the TGU together

Strength

Turkish Get Up (Dumbbells today)

Build to Heaviest 1-rep per side (logged as set of 2)

15 minutes

Metcon

Metcon (Time)

4 Rounds of:

100m Single Arm Farmers Carry

15 GHD Sit-ups

10 Alt. DB Clean and Jerks

15/12 Calorie Bike

Rx: 40/30

Rx+: 60/40
Sub GHD for 30 Hollow Rocks

Mobility

Metcon (No Measure)

5 min Foam Roll Entire Back (priority T-Spine)

50ft Walking Lunge

CrossFit ATR – CrossFit

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Warm-up

3 Rounds:

50ft Banded Lateral Steps /side

5/5 Reverse Lunge to kneeling press (light KB or db)

8 Toes 2 Rings / K2E

Barbell / DB Lunge Review (lanes, lunge expectations)

Strength

20 Minutes to build to your heaviest 50ft.

(Your choice of Barbell or DB Lunges)

Back Rack Lunge (50 ft Walking Lunge)

DB Lunges (50 ft Walking Lunge)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Rx:

Back Squats (135/95, from rack)

Ring Rows (elevate with box for difficulty)

Rx+:

Back Squats (155/105, from floor)

Strict Ring Pull-ups

Accessory Work

2:00 Foam Roll Quads

1:00 Foam Roll T-Spine

1:00 Doorway Pec Stretch (per side)

1:00 Pigeon Stretch (per side)

Bench

CrossFit ATR – CrossFit

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Warm-up

10 Playboys /side (light)

3 Rounds:

5 Inchworms w/ 3 Pushups

20 Band Pull Aparts

0:30 Hanging L-Hold

10 Playboys /side (medium)

Strength

Bench Press (5 x 5 @ 80%)

20 Minutes

Build in 5 reps to 80% then 5×5 @ 80%

Metcon

Metcon (Time)

3 Rounds:

1 Mile/ 0.8 Mile Bike

20 Burpee to 1′ Target

15 Toes to Bar
Sub Toes to Bar to Hanging Leg Raises or 30 Hollow rocks

Accessory Work

Weighted Dips (4 x 8-10)

Adjust load or banded support to keep your reps between the 8-10 rep range.

Week 4 – DELOAD

CrossFit ATR – Barbell Club

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Snatch

3×3 @ 70%

Clean and Jerk

3×2+2 @ 70%

Front Squat

Build to 80% for a Double

Barbell GHD Hip Extensions

3×10 @ YOUR PICK

Metcon (No Measure)

“Martial Arms”

Pull-ups + DB Hang Squat Clean

CrossFit ATR – CrossFit

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Warm-up

10 Scap Pull-ups w/ Pause

3 Rounds of:

10 Wipers

15 GHD Hip Extensions

10 DB Squats (light-moderate)

Metcon

Metcon (Time)

Buy-in: 400m Run

10-9-8-7-6-5-4-3-2-1

Pull-ups

DB Hang Squat Cleans (40/25)

Cash-out: 400m Run

Mobility

Metcon (No Measure)

Coach led stretching for remainder of class

Deadlift

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

10 GHD Hip Ext with hold

50ft Single Arm Front Rack Lunge /side (medium)

10 Cuban Presses

20 Banded Face Pulls

Empty Barbell warmup and Deadlift review (Address: Proper setup, Bar path, Bracing)

Deadlift (Overhand Grip Only)

3 touch and go reps E2MOM x 8, building in weight

Do NOT go above 85%

Metcon

Metcon (Time)

10-8-6-4-2-4-6-8-10

Single-Arm DB Push Press

Single-Arm DB Overhead Lunge

*reps are PER side for each movement

(Rx: 40/25, Rx+: 60/40)
14 minute timecap

You must complete all 10 reps on one arm/leg before doing the 10 on the other. This continues for all sets.

Squat Jump Carry

CrossFit ATR – CrossFit

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Warm-up

3 Rounds:

20 Hollow Rocks

20 Russian Twists (add weight as needed)

20 Sit-ups (add weight as needed)

10 Banded Goblet Squats (medium)

Barbell Warm-up

Metcon

Metcon (Weight)

7 Rounds of:

5 Back Squats (build up in weight each round)

100m Sandbag Sprint (60/40lbs)
*Rest :90 between rounds.

*Treat each round like a sprint.

* Try to reach between 75-85% of 1RM by last set.

Accessory Work

Metcon (No Measure)

4 Rounds of:

10 DB Rows / side (increasing weight)

:30 Hanging Knee Raises

:30 Couch Stretch /side

DB Rows (Track heaviest set)

Week 3

CrossFit ATR – Barbell Club

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Snatch Pull

3×3 @ 100%

Front Rack Hold

1×0:10 @ 110% of Front Squat

Front Squat (with back off sets)

2-4-6-8

Aim to PR at least one set

B/N Jerk From The Split Position

5-5-5 (30-40-50% of jerk)

Row Rope Climb

CrossFit ATR – CrossFit

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Warm-Up

10 Scap Pull-ups w/ pause

3 Rounds:

5 Strict Pull-ups

15 GHD Hip Extension

50′ KB Cross Body Carries /side (medium)

(10 Minute Rope Climb Review)

Strength

Snatch (2 every 1:30 x 8 sets)

Increasing weight throughout

Metcon

Metcon (Time)

Teams of 2 (1 works, 1 rests)

2K Row

12 Rope Climbs (15 ft.)

36 Burpee Box Jumps (24/20)

1K Row

6 Rope Climbs

18 Burpee Box Jumps

*Partition all work as needed.
Scale Rope Climbs to 3 hitches per Rope Climb

(Or) 1 Rope pull to standing per rope climb

Long EMOM

CrossFit ATR – CrossFit

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Warm-Up

1:00 Foam Roll Thoracic Spine

3 Rounds:

50ft Bear Crawl

15 Cobras (light weight if possible)

5 PVC Passes

8/8 Kneeling Bell Up Presses (light)

(Guided Breakdown of the Push Press)

Strength

Metcon (Weight)

EMOM x 24 (8 Rounds)

Minute 1: 5 Push Press

Minute 2: 12/10 Calorie Bike

Minute 3: Rest

*Building in weight over 8 sets

*Tracking heaviest set of 5 Push Press

*Rx+ : No Rack

Push Press (log your heaviest 5)

from above

Accessory Work

Metcon (No Measure)

3 Rounds:

10 DB Lateral Raises per side (one arm at a time)

7-10 Strict HSPU (Scale to 4 Wall Walks)

DB Lateral Raises (3×10)

from above, log for data purposes

Ring Pull-ups

CrossFit ATR – CrossFit

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Warm-up

3 Rounds:

20 Hollow Rocks

15 Cross Touches

10 V-ups

15 Banded Face Pulls

Coaches guided breakdown and practice of: Ring Row, Ring Pull-up and C2R Pull-up

Strength

15 Minutes of ONE of the following movements

Weighted Chest-to-Ring Pullup (Build to a heavy 5)

*Work on false grip pull-ups if you’d like to work on your gymnastics

Ring Pull-up (Build to a heavy 5)

Strict Ring Pull-up

Ring Rows (10 every 2:00 x 7 sets)

Metcon

Metcon (Time)

21-15-9

Toes-to-bar

Wall Balls (20/14 to 11/10 ft.)

into:

9-15-21

Calorie Row

GHD Sit-ups
18 minute timecap

Accessory Work

DB Bicep Curls (12 Alternating Reps)

Heavy