WOD

Snatch Development + Core Work

CrossFit ATR – Mike Trezza

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Warm-up

1 Round:

400m Run

20 Banded Lateral Steps

20 Band Pull Aparts

5 PVC Passes

:15 Hanging L-Hold

10 GHD Hip Extension w. Pause @ Top

Weightlifting

High-Hang Snatch (1 Rep every 1:00 x 5 sets)

Pause Snatch (1 Rep every 1:00 x 10 sets )

Snatch, with pause at the knees.
Details:

Slow Pull from the ground with pause at knees.

Weightlifting

After the completion of the EMOM above spend the last 5 rounds working on efficient singles.

Power Snatch (1 Rep every 1:15 x 5 Sets)

Core Development

3 Rounds not for Time:

10 Toes to Bar

:20 Hollow Hold

10 D-Ball Slams

:20 Side Planks (Right and Left)

(rest :30-:45)

Pull-ups and a Metcon

CrossFit ATR – Megan Trezza

This Saturday, September 25th, ATR is going to be hosting a celebration BBQ for Adam taking over ATR. We will have two fun partner WOD’s at 9:30am and 10:30am that will be open to all members and friends. At 11:30, after the WOD, we are going to have a BBQ with Adam and Tom to celebrate. We will have the grill cooking meats as well as some chicken wings for people. If you would like to bring a dish or anything to drink, you are more than welcome! We will have some coolers available with ice for you to keep it cold.

Come get to know the new owner and celebrate with us!

The WODs and BBQ are open to all friends and Family!

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Strength

4 Rounds:

6 T-bar Rows

10 Cable Crossovers

10 D-ball Slams

OR

Skill Development

Rope climb technique

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
RX+ Option is 2 Rope Climbs per round??

Accessory Work

Dips (4 x 10-15 Reps )

(Deload) Tempo Front Squats

CrossFit ATR – CrossFit

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Warm-up

Metcon (No Measure)

1 Round:

400m Run

20 Banded Squats

:15 Hanging L-Hold

5 PVC Passes 10 PVC OHS

10 Empty Barbell Front Squats

Strength

10 Minutes of Front Squat tempo skill development lead by the coach.

Front Squat (2 Tempo Squats Every 1:30 x 10)

Tempo:

4-2-x-0

(4 seconds down-2 second hold – fast rise)

Weights are purposefully light in order to focus on speed and technique.

Percentages based on 1RM Front Squat:

Sets 1+2 – 55%

Sets 3+4 – 60%

Sets 5+6 – 65%

Sets 7+8 – 65-70%

Sets 9+10 – 65-75%

Metcon

Metcon (3 Rounds for reps)

3 Rounds, 4 Minute AMRAP:

21 Wall Balls (20/14lbs) (10/9″)

15/10 Calories (Bike Ski or Row)

9 Box Jump Overs (24/20″)

(Rest 4 Minutes between Rounds)
This is designed to be a sprint with a long rest to recover between each 4 minute AMRAP.

Each Round will be tracked individually.

ADAMS Celebration WOD & PARTY

CrossFit ATR – CrossFit

Come join us for a BBQ at the gym at 11:30 today!!

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Warm-up

Metcon (No Measure)

2 Rounds:

200m Run

20 Walking Lunges

10 Alternating Dumbbell Clean and Jerks

:15 Hanging L-Hold

Metcon

Adams Celebration WOD (Time)

In teams of 3, complete:

4000m Row

75 Squat Cleans (135/95lbs)

10 Rope Climbs

400m Run (together)

150 Shoulder to Overhead (135/95lbs)

10 Rope Climbs

400m Run (together)

225 Push-ups

10 Rope Climbs

400m Run (together)

Metcon

Scaled Option

Metcon (Time)

In teams of 3, complete:

3000m Row

75 Goblet Squats (44/26lbs)

50 Pull-ups

400m Run (together)

150 Dumbbell Shoulder to Overhead (25/15lbs)

50 Pull-ups

400m Run (together)

225 Elevated Push-ups

50 Pull-ups

400m Run (together)

**Heavy 3 Week**

CrossFit ATR – CrossFit

This Saturday, September 25th, ATR is going to be hosting a celebration BBQ for Adam taking over ATR. We will have two fun partner WOD’s at 9:30am and 10:30am that will be open to all members and friends. At 11:30, after the WOD, we are going to have a BBQ with Adam and Tom to celebrate. We will have the grill cooking meats as well as some chicken wings for people. If you would like to bring a dish or anything to drink, you are more than welcome! We will have some coolers available with ice for you to keep it cold.

Come get to know the new owner and celebrate with us!

The WODs and BBQ are open to all friends and Family!

View Public Whiteboard

Warm-up

Shoulder Warmup #2 (No Measure)

2 Rounds:

5 Burpees

10 Band Pull Aparts (Palms Down)

10 Cuban Presses

5 PVC Passes

10/10 External Rotation (Low)

5 DB Strict Press (Per Side)

8 Minute Cap. then gathering at the TV for the WOD breakdown.

Strength

Shoulder Press ((22 Minutes) 5 x 3 @ the same load )

Over 6-8 Minutes, build to 85-95% of your 1 RM Press. Then, Complete 5 x 3 at the same load.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Accessory Work

2-3 sets:

10 Arnold’s Press

**Heavy Singles Week**

CrossFit ATR – Mike Trezza

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Warm-up

Shoulder Warmup #2 (No Measure)

2 Rounds:

5 Burpees

10 Band Pull Aparts (Palms Down)

10 Cuban Presses

5 PVC Passes

10/10 External Rotation (Low)

5 DB Strict Press (Per Side)

8 Minute Cap. then gathering at the TV for the WOD breakdown.

Strength

Shoulder Press ((22 Minutes) 5 x 1 @ the same load )

Over 6-8 Minutes, build to 95+% of your 1 RM Press. Then, Complete 5 x 1 at the same load.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

200 Meter Run

12 Push Press (95/65lbs) RX+ (135/95lbs)

12 Box Jumps (24/20″)

24 Hollow Rocks

**Heavy Singles Week**

CrossFit ATR – Megan Trezza

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Warm-up

2 Rounds:

3 Sided Plank (:30 per)

4 Altering Perfect Lunges w/ Rotation

10 Cuban Presses

5 PVC Passes

:45 Single Unders

Strength

Push Press (Barbell Push Press)

5 Sets of:

4 Barbell Push Presses (increase in weight)

:20 Hollow hold direct into 12 Hollow Rocks

10 Band Pull Aparts

6 Dumbbell Rows (per side)(moderate weight 20-25lbs)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

200 Meter Run

12 Push Press (55-60lbs)(Heavier! Pick a weight that takes you two sets to complete)

12 Bench Jump Overs

24 V-ups

Accessory Work

4 Sets of Max Bench Dips (reps should be over 12-15 per round)

**Heavy Singles Week**

CrossFit ATR – Mike Trezza

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Warm-up

Deadlift Warmup (No Measure)

2 Rounds:

20 Banded Lateral Steps

15 Banded Glute Bridges

10 Alternating Toe Touches

10 Cossack Squats

5 Empty Barbell Good Mornings

10 Empty Bar Alt. Step Back Lunges

8 Minute Cap then gathering at the TV for the WOD Breakdown.

Strength

Shoulder Press ((25 Minutes) 5 x 1 @ the same load )

Over 13 Minutes, build to 95+% of your 1 RM. Then, Complete 5 x 1 at the same load.

Metcon

Metcon (Time)

For Time:

100 Seated Arnolds Presses (20-25lbs x2)

*Every break complete 7 Strict Pull-ups + 3 Strict Knees to Elbows

Snatch Development

CrossFit ATR – CrossFit

This Saturday, September 25th, ATR is going to be hosting a celebration BBQ for Adam taking over ATR. We will have two fun partner WOD’s at 9:30am and 10:30am that will be open to all members and friends. At 11:30, after the WOD, we are going to have a BBQ with Adam and Tom to celebrate. We will have the grill cooking meats as well as some chicken wings for people. If you would like to bring a dish or anything to drink, you are more than welcome! We will have some coolers available with ice for you to keep it cold.

Come get to know the new owner and celebrate with us!

The WODs and BBQ are open to all friends and Family!

View Public Whiteboard

Warm-up

Barbell Warm-up (No Measure)

(10 Minute CAP)

2 Rounds:

20 Banded Lateral Steps (bands on ankles)

10 Banded Squats (bands on knees)

10 Banded Glute Bridges w/ pause at top (bands on knees)

10 Cossack Squats

:20 Hanging L-Hold

5 PVC Passes

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Weightlifting

Snatch or Power Snatch (Pick one for the full 4 weeks)

After gathering at the TV’s, the coach will be spending a lot of time reviewing the snatch pull.

Snatch Pull + Snatch (1 Rep every 1:10 x 10 Sets (increasing))

Snatch Pull + Power Snatch (1 Rep every 1:10 x 10 Sets (increasing))

Weightlifting

(Part 2) after the complex above

Muscle Snatch (1 Rep EMOM x 7)

Mobility

Foam Roll:

Lats , T-Spine, Quads