WOD

Monday is for Fitness

CrossFit ATR – CrossFit

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Video Breakdown:

Breakdown with Arturo – https://youtu.be/pHS9-TEhzhg

Warm-up

400m Run

THEN

3 Rounds of:

15 Air Squats

10 Lateral Squats

5 Double Push-up Inchworms

Strength

Back Squat (4×10)

15 minutes

Build to a working weight then complete 4×10 at the same weight.

If you don’t have a barbell, use 1 dumbbell or use a backpack with whatever weight available. Hold the dumbbell or backpack like a goblet. If it isn’t much for a 4×10, add a tempo to the mix (4 seconds down 4 seconds at the bottom)

Metcon

Metcon (Time)

Buy-in: 800m Run

3 Rounds of:

30 Alternating Dumbbell or Barbell Clean and Jerks (comment your weights)

30 Box Jumps or Lateral Jump over Barbell/ Dumbbell

Cash-out: 800m Run
If you do not have a DB or Barbell fill a heavy backpack and complete 30 Backpack Clusters.

Stretching

Metcon (No Measure)

1 min Calf Stretch / side

1 min Hamstring Stretch / side

2 min Pigeon Stretch / side

2 min Couch Stretch / side

One after the other

CrossFit ATR – CrossFit

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Warm-up

Gymnastics

Handstand Push-ups (Freestanding)

Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-

https://www.youtube.com/watch?v=2GJwWzQ-jO0

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP of:

2-4-6-8…

Strict Pull-ups

Burpees

Sit-ups
If you don’t have a pull-up bar, lay under a sturdy table, grab and edge and perform rows. Otherwise if you have DBs/KBs or a Barbell, perform Bent Over Rows.

Rest

2 minutes

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP of:

2-4-6-8…

Toes-to-bar

Jump Squats

Sprawls
Sub toes-to-bar with V-Ups if you have no access to a pull-up bar

Rest

2 minutes

Metcon (AMRAP – Reps)

4 min AMRAP of:

Hollow Rocks

Stretching

Metcon (No Measure)

1 min Butterfly Stretch

2 min Middle Split

1 min Doorway Pec Stretch / side

1 min Child’s Pose Lat Stretch

Week 5

CrossFit ATR – Barbell Club

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Snatch (E2M)

1 @ 60%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

2×1 @ 90%

Clean and Jerk (E3M)

1 @ 60%

1 @ 70%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 90%

Front Squat

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

1×2 @ 85%

1×1 @ 90%

1×1 @ 95%

1×2 @ 85%

Snatch Pull

4×2 @ 100%

Shoulder Press

3-3-3-3

Floor press and dips

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

10 Burpees

10 Air Squats

10 Pace perfect lunge with rotation

5 Push-ups w/ rotation to side plank /side

1-Mile Run (Time)

Max Effort 1-Mile Run
Let’s wake up our legs from yesterday…

Weightlifting

Floor Press (10-10-10-10 then 3x 10 )

The three variations for today’s floor press are:

1) Barbell floor press

2) Dumbbell floor press

3) 7 sets (max reps) pushups

Push-ups (7 sets of max reps )

Track any variations in notes

Metcon

Metcon (Time)

For Time:

21 Pushups

42 Couch Dips

42 Sit-ups

15 Pushups

30 Couch Dips

30 Sit-ups

9 Pushups

18 Couch Dips

18 Sit-ups

(Rx+ option )For Time:

21 Pushups

21 Dips

42 Sit-ups

15 Pushups

15 Dips

30 Sit-ups

9 Pushups

9 Dips

18 Sit-ups
Rx+ option for anyone who has a dip bar or rings

Stretching

Metcon (No Measure)

1 min Doorway Pec Stretch / side

1 min Child’s Pose Lat Stretch

1 min Updog Ab Stretch

2 min Wishbone Stretch

2 min Couch Stretch / side

Lunges!

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

10 Perfect Lunges w/ Rotation

0:30 Side Plank / side

5 Candlestick Rolls to Standing

20 Step Back Lunges

Metcon

Metcon (Time)

2 Rounds:

30 Leg Raises

30 Two Count Bicycle Sit-ups

30 Wipers

30 leg raises from a side plank (per side)

400m Lunge (Time)

These are weighted lunges.

Options: Barbell Lunge

Dumbbell Lunge

Weighted Packpack

Use Google Earth to find a good 400 meters nearby. If you have no means of measuring 400 meters, count 400 Walking Lunge Steps for females and 300 lunges steps for males as a scale.

Stretching

Metcon (No Measure)

2 Rounds of:

1 min Pigeon Stretch/side

1 min Child’s Pose Lat Stretch

1 min Butterfly Stretch

Freestanding HSPU work + Rotating Tabata

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

5 Push-up Inchworms

20 Mountain Climbers (2 ct.)

10 Lateral Squats

5 Kick-ups to Handstand against wall

Gymnastics

Handstand Push-ups (Freestanding)

Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-

https://www.youtube.com/watch?v=2GJwWzQ-jO0

Metcon

Metcon (AMRAP – Reps)

Rotate between these 4 movements in Tabata style (0:20 AMRAP, 0:10 Rest) for 5 Rounds through:

Push-ups

Strict Pull-ups

Bench Dips

Flutterkicks (4 ct.)
Score: Successful Rounds Completed

Sub Pullups for heavy dumbbell rows, Barbell rows, ring rows or fill a backpack and use that for rows.

Sub a bench for a couch

Stretching

Metcon (No Measure)

1 min Hamstring Stretch / side

1 min Butterfly Stretch

2 min Middle Split

1 min Couch Stretch / side

Accessory Work

DB Lateral Raises (pinkies up)

4×15, keep the slightest forward lean with your torso with pinkies leading the way up for extra emphasis on rear and middle delts.

DB Front Raises (thumbs up)

4×10, keep your abs tight and chin tucked down to prevent leaning back. Thumbs lead the way up with palms facing each other the entire ROM.

Week 4

CrossFit ATR – Barbell Club

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Hang Power Snatch

1×3 @ 50%

1×3 @ 60%

1×2 @ 65%

3×2 @ 70%

Snatch Pull

1×3 @ 90%

3×2 @ 95%

Front Squat

1×3 @ 60%

1×3 @ 70%

1×3 @ 80%

1×3 @ 85%

1×2 @ 90%

1×3 @ 85%

Shoulder Press

3-3-3

Chipper Time

CrossFit ATR – CrossFit

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Warm-up

2 minutes of Running

10 Scap Push-ups

5 Double Push-up Inchworms

1 min Front Plank

2 minutes of Running

Strength

DB Lunges (5×10 per leg)

Perform 10 in a row on one leg in up/down fashion and then the other.

If no DBs, use whatever weight you can find. If you have absolutely no weights, try 30 Jumping Lunges (15 per leg, alternating) EMOM x 5 minutes.

Metcon

Metcon (Time)

2 Rounds:

25 Air Squats

25 Sit-ups

25 Push-ups (Rx+: HSPU)

25 V-Ups

25 Pull-ups

25 Mountain Climbers (4 ct.)

25 Dips (on box/chair)

0:25 Side Plank / side

25 Burpees

25 Hollow Rocks

Stretching

Metcon (No Measure)

1 min Butterfly Stretch

1 min Calf Stretch / side

1 min Hamstring Stretch / side

2 min Middle Split

2 min Couch Stretch / side

Time to work some pulling

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

10 Scap Push-ups

10 No Push-up Inchworms

1 min Front Plank

5 Candlestick Rolls to Standing- https://youtu.be/Aa0nx0hvuSA

Metcon

Metcon (Time)

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

Strict Pull-ups (Rx+: L-Hold Pull-ups)

20-18-16-14-12-10-8-6-4-2

Hollow Rocks
Sub Pull-ups with a DB Row (reps per side) or a Barbell Row

If you don’t have a pull-up bar, lay on the floor under a sturdy dinner table and grab the edge to perform rows.

Stretching

Metcon (No Measure)

1 min Butterfly Stretch

1 min Calf Stretch / side

1 min Hamstring Stretch / side

2 min Wishbone Stretch

2 min Couch Stretch / side

The Broomstick Mile

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

5 Push-up Inchworms

5 PVC Passes

5 PVC Shoulder Press

5 PVC Back Squats

5 PVC OHS

Strength

Back Squat (4×10)

If you don’t have enough weight to make this challenging, give yourself a tempo and log it in the comments. If you don’t have a barbell, use your DBs or KBs and add the tempo. Use whatever you have- maybe your wife or your husband even!

Metcon

Broomstick Mile (Time)

All movements performed with a PVC pipe or broomstick:

25 Back Squats

25 Front Squats

25 Overhead Squats

400 meter Run

25 Shoulder Presses

25 Push Presses

25 Push Jerks

400 meter Run

50 Hang Cleans

400 meter Run

50 Snatches

400 meter Run
You’d be stunned how hard this workout can be.

Week 4

CrossFit ATR – Barbell Club

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Snatch (E2M)

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

1×2 @ 85%

1×1 @ 90%

1×2 @ 85%

Power Clean + Power Jerk

1×2+2 @ 50%

1×2+2 @ 60%

1×2+2 @ 65%

2×2+2 @ 70%

Snatch Pull Deadlift (with pause 1-in off floor + above knees)

4×3 @ 80%

Back Squat

1×3 @ 60%

1×3 @ 70%

1×2 @ 80%

2×2 @ 85%

2×1 @ 90%

Push Press

1×3 @ 50%

1×3 @ 60%

1×3 @ 65%

3×3 @ 70%

Freestanding HSPU work + Burpee EMOM

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

5 Push-up Inchworms

20 Mountain Climbers (2 ct.)

10 Lateral Squats

5 Kick-ups to Handstand against wall

Gymnastics

Handstand Push-ups (Freestanding)

Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-

https://www.youtube.com/watch?v=2GJwWzQ-jO0

Metcon

Metcon (AMRAP – Rounds)

EMOM x 10

10 Burpees

Rest 2:00

EMOM x 5

2 Wall Walks
Score: Successful Rounds Completed

Accessory Work

DB Bench Press (10 EMOM x 5 minutes)

OR

Close Grip DB Floor Press (12 EMOM x 5 minutes)

Stretching

Metcon (No Measure)

1 min Hamstring Stretch / side

1 min Butterfly Stretch

2 min Middle Split

1 min Couch Stretch / side

Loredo

CrossFit ATR – CrossFit

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Warm-Up

3 Rounds of:

3 Double Push-up Inchworms

6 Lateral Squats

12 Walking Lunges

0:30 Side Plank / side

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
If you’re looking to do this from home, use google earth to measure out 400 meters near you.

Closed, but still operating…

CrossFit ATR – CrossFit

Our work isn’t done! You’ll be able to log in to WODify and still record your data daily. Coach Churro will link a breakdown of all the movements on the day’s agenda and some points of performance. We’re going to take this time to master our gymnastics. Today starts off easy but you’ll start to see some progress as we head into next week. Feel free to tag us on Instagram @crossfitatr if you post a video of your workout from home.

Lastly, Coach Churro will be at the gym from 6am-8am and 5:30pm-6:30pm for loaning out equipment. There won’t be any equipment demands for the workouts going forward but if there is something you’d like to work on particularly, our equipment is available to you at no cost (restrictions apply). Please reach out to any of our coaches and we’ll put you on supplementary programs.

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Pertinent Information:

WOD Briefing with Coach Churro – https://www.youtube.com/watch?v=AQ8W__A_tH0

Warm-up

3 Rounds of:

5 Double Push-up Inchworms

10 Air Squats

15 Hollow Rocks

Gymnastics

Handstand Progressions

Accumulate 3 minutes in Handstand Hold

Log in the amount of sets it took you to accumulate the 3 minutes and in the comments how long it took you to get to 3 minutes. Keep the rep count at 1, please.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP of:

10 Air Squats

10 Box Jumps

10 V-Ups

Rest

2 minutes

Metcon (No Measure)

Run for 10 minutes
No set distance. Get outside, roam around at whatever pace you can comfortably traverse the landscape where you live. It’s important to keep this social distancing, but still important to get outside daily.

Week 3

CrossFit ATR – Barbell Club

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Snatch

1×2 @ 60%

1×2 @ 70%

1×2 @ 80%

1×2 @ 85%

1×1 @ 90%

Power Clean + Power Jerk

1×3+3 @ 50%

1×2+2 @ 60%

1×2+2 @ 65%

1×2+2 @ 70%

Front Squat

1×3 @ 60%

1×3 @ 70%

1×3 @ 75%

1×3 @ 80%

1×2 @ 85%

1×3 @ 80%

Weighted Plank

3×1 minute

Snatch + T2B/DU

CrossFit ATR – CrossFit

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Warm-up

400m Run

10 PVC Passes

15 GHD Hip Extensions

20 Goblet Squats

THEN

Empty Barbell Warm-up + Drills

Weightlifting

High-Hang Snatch (Vertical Torso)

Learning to use the legs to finish your pull

15 minutes to build to a heavy double

Metcon

Metcon (Time)

5 Rounds of:

10 Lateral Ball Slams (40/30, Rx+: T2B)

40 Double Unders
11 min timecap

Sub: 40 seconds of Double Under attempts for each round

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

At Home Version

Points of Performance with Coach Churro – https://www.youtube.com/watch?v=9E5MQ0RTdaM

Plyometrics

One-Legged Broad Jump (Land on both feet)

3×3 per leg focusing on correct foot-knee position and explosive jump for distance. Take your time getting set between each rep on each set.

Metcon

Metcon (Time)

5 Rounds of:

20 V-Ups

15 Sprawls

10 Handstand Push-ups
Sprawl: Like a no push-up burpee, but with emphasis on getting hips low to the floor while still keeping arms straight.

Front Squat and Clusters/Shuttle Run

CrossFit ATR – CrossFit

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Warm-up

Before Class:

2 min Foam Roll T-Spine

THEN

50 ft. Banded (ankles) Forward March

50 ft. Banded (knees) Lateral Step + Squat / side

20 Cobras (2.5)

10 Single Arm KB Thrusters / side

1 min ‘KB on knee’ Ankle Mobility / side

Guided Barbell Front Squat and Cluster Review

Strength

Front Squat (5-5-5 then 3×5)

15 minutes

Metcon

Metcon (Time)

3 Rounds of:

10 Clusters (95/65)

200-yard Shuttle Run (50-yard down and back x2)

Rx: 135/95

At Home Version

Points of performance with Coach Churro – https://www.youtube.com/watch?v=C9-Vpv5kprk

Strength

Squat Jumps (Tempo, Goblet)

5×8

Aim for a 5-second descent, pause for 1-second and then explode out with a jump.

If the first set goes well, aim to hold an object to make things tougher. Focus on full-footedness, good bracing, knees over toes, etc. during your tempo. Add more weight or more time in your tempo to make more difficult

Metcon

Metcon (Time)

5 Rounds of:

30 Walking Lunges

20 Russian Twists

1-minute Shuttle Run (0:15 down and 0:15 back, twice)
Grab some space outside and feel free to carry your phone throughout the workout and tuse its timer for the shuttle run. It’s important to keep away from others but it’s still important to get outside!

Unilateral Work Day

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

15/12 Calorie Bike

10 Cuban Presses

5 Double Push-up Inchworms

Review of DB Bench

Strength

DB Bench Press (10-10 then 3×10 )

15 minutes

* We are going to set both dumbbells at extension then alternate one arm at a time for 10 reps… 5 total per side

Barbell Hip Thrust (10-10 then 3×10 / leg)

Barbell Hip Thrust over Bench
15 minutes

Metcon

Metcon (AMRAP – Rounds)

EMOM x 10:

Odd minutes: 16 Alt. DB Snatch (60/40)

Even minutes: 12 Calorie Assault Bike
Score: Successful minutes completed

At Home Version

Strength

Push-ups (Tempo)

All sets are chest + quads close to floor but never touching.

2×10 to warm-up

THEN

3×10 with a 5-second tempo down, 1-second pause at bottom (chest close to floor)

Choose to elevate hands if 10 reps at this tempo is too difficult. If easy, choose a longer tempo on subsequent sets.

Glute Bridge (Frog Stance)

With your feet butterflied (bottoms of feet touching), perform a hip thrust.

5×15, holding the top squeeze for 5-seconds each rep. Maintain your hollow by keeping abs flexed the entire time.

Metcon

Metcon (AMRAP – Rounds)

EMOM x 10:

Odd minutes: 16 Lateral Bounds over an object (approx 12-20″ in height) OR 16 Broad Jumps

Even minutes: 15 Burpees
Score: Successful minutes completed

Metcon (No Measure)

2 Rounds:

:60 Side Plank (per side)

50 Hollow Rocks

40 Bicycle Situps

30 Leg Raises

20 Wipers

10 V-ups

(Rest 2:00)