WOD

Strict Press

CrossFit ATR – CrossFit

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Warm-Up

1:00 Foam Roll Thoracic Spine

3 Rounds:

15 Cobars (light plates)

10 DB or KB Upright Rows (light/medium)

10 DB or KB Bent Over Rows (medium to heavy)

Coach Guided Barbell Mobility / Warm-up + Strict Press Review

(No knee bend, Bracing, Front Rack Positioning, Bar Path)

Strength

Shoulder Press (5-5-5)

6 minutes

Shoulder Press (3×5)

6 minutes

Metcon

Metcon (Time)

3 Rounds For Time:

50 Yard Sled Push (Rx Sled+ 180/110)(Rx+ sled + 270/ + 180lbs)

30 Alternating DB Clean and Jerk (Rx 40/25lbs) (Rx+ 50/30lbs)

10 Slam Balls (40/30lbs)

(Rest :90)
The sled should be heavy but needs to be moving at a fast pace not a crawl.

DB’s must make contact with your shoulders in transition from ground to overhead.

The DB C&J and Slam Balls are going to be tough after the sled push so grind through it and earn your rest.

Squats

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

200m Run

8 Scap Pull-ups

8 Pull-ups

8/8 Single Arm KB Thrusters (light/medium)

Guided Barbell Warmup for the Back Squat + Bracing & Setup Ques

Strength

Back Squat (Build to a heavy single)

15 minutes

Back Squat (3 x 5 @ 80% of Heavy Single)

Done every 2:30, together

Metcon

Metcon (Time)

For Time:

50 Wall Balls (20/14lbs)

40/30 Calorie Bike (RX+ Ski Erg)

30 Alt. DB Snatches (50/35lbs) (RX+ 70/45lbs)

20 Box Jump Overs (24/20″)

15 Bar Muscle Ups (RX+) 35 Strict Ring Pull-ups (RX)

*Scale 35 ring pull-ups to 35 strict mixed grip pull-ups
16 Minute Cap

Tin Man

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

5 Double Push-up Burpees

10 GHD Hip Extensions

10 Banded Low Ext Rotations / side

THEN

15 Empty Barbell Upright Rows

Strength

Bench Press (Build to a heavy 5)

15 minutes

Metcon

Tin Man (AMRAP – Rounds and Reps)

20 minute AMRAP of:

5 Bench Press @ BW

5 Power Cleans @ BW

Accessory Work

Metcon (No Measure)

3 Rounds of:

25 Banded Face Pulls (w/ pause)

10 Playboys / side (5/2.5)

Week 2

CrossFit ATR – Barbell Club

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Snatch Pull

4×3 @ 93%

Front Rack Hold

1×0:10 @ 105% 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)

Glute Burn

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

10 GHD Hip Extension

10 Banded Ext Rotations w/ hold

10 Cossack Squats

Coach guided breakdown of the Russian Swing with drills

Strength

Your Choice

Back Rack Lunge (4 x 50ft (Increasing in weight throughout))

(Barbell from the floor)

Superset with 6 GHD Hip Extensions (with 0:03 hold @ top)

**The default log is 17 reps since that’s the average amount of steps to make 50 ft., BUT count your steps and log that amount to be accurate

DB Lunges (4 x 50ft Increasing weight throughout )

(15 minutes)

Superset with 6 GHD Hip Extensions (with 0:03 hold @ top)

**The default log is 17 reps since that’s the average amount of steps to make 50 ft., BUT count your steps and log that amount to be accurate.

Metcon

Swing, Sit-up, Bike (Time)

5 Rounds of:

10 RKBS (Rx: 62/44, Rx+: 80/62)

15 GHD Sit-ups

20/16 Calorie Bike
20 minute timecap

Sub GHD Sit-ups for Weighted Sit-ups (30/15)

Accessory Work

Metcon (No Measure)

3 Rounds of:

10 Barbell Curls

15 Cobras (2.5lbs)

Barbell Bicep Curls (3×10)

from above, log in your weight used

Snatch + A Carry

CrossFit ATR – CrossFit

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Warm-up

1:00 Foam Roll Thoracic Spine

3 Rounds:

5 PVC Passes

10 Cuban Presses (light)

50′ Single Arm KB Front Rack Lunge /side (medium)

Barbell Guided Warm-up of the Snatch (Positions, Catch, Bracing)

Snatch (2 every 1:15 x 7 sets)

Increasing weight

Metcon

Metcon (Time)

4 Rounds:

5 Snatches (Rx: 115/85lbs)(Rx+: 155/105)

10 Burpee + Dball over Box(24/20″)

200m Dball SPRINT (40/30lbs)

(Rest 1:00)
The Snatches should be done in 5 efficient singles with minimal rest.

The Dball can be left next to you during the burpee but must be held by you as you crossover the box for each rep.

Accessory Work

DB Lateral Raises (4 Sets x 10 Reps (increasing in weight))

Mobility

Metcon (No Measure)

1:30 Couch Stretch / side

1:30 Banded Lat Stretch / side

1:30 Pigeon Stretch / side

Pull-ups

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

8 Scap Pull-ups with 0:03 Hold

10 DBx2 Bent Over Rows (med/heavy)

10 Cuban Presses (light)

10 DB Presses (light)

5/5 Push-ups with rotation to side plank

Then: Set up for pull-ups

Strength

Weighted Pull-ups (5-5-5)

8 minute timecap

If you cannot perform unassisted pull-ups, perform 5×5 Pull-up Negatives with a 5-count down (use all 14 minutes for this)

Weighted Pull-ups (3×5)

6 minutes

Metcon

Metcon (Time)

“Deck of Cards” (Teams of 2)

Numbers on cards = reps

Face Cards = 12 reps

Jokers = 600m Run (both)

Aces= 15 Calorie Assault Bike

Spades = Burpees

Hearts = (Rx) Push-ups

(Rx+) Dips

Diamonds = (Rx) 3x Double Unders

(RX+) 4x Double Unders

Clubs = DB Shoulder-to-overhead (Rx: 40/25, Rx+: 60/40lb)
(23 minute timecap)

*both partners must be at the deck before the next card is flipped. one partner works at a time and the reps can be shared as you see fit.

If you reach the cap ,your score is 23: + the number of cards left.

Mobility

Metcon (No Measure)

1 min Butterfly Stretch

1 min Middle Split Stretch

1 min Calf Stretch / side

Lee

CrossFit ATR – CrossFit

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Warm-Up

200m Run

25 Band Pull aparts

2 Rounds:

50ft KB Front Rack Lunge /side (light)

5 Kneeling Presses/ side

10 GHD Hip Ext w/ hold at top

10 Strict Pull-ups

Coach Guided Barbell Warm-up & Detailed Breakdown of Each Movement

Metcon

Lee (Time)

Five rounds for time of:

Run 400 meters

1 Deadlift, 345#

3 Cleans, 185#

5 Push Jerks, 185#

3 Muscle-ups

1 Rope climb, 15 ft.
In honor of U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, died on April 26, 2012
To learn more about Lee click here

Week 2

CrossFit ATR – Barbell Club

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Snatch (1 every 2 minutes)

Build to 85% over 6-8 sets

Clean and Jerk (1 every 3 minutes)

Build to 85% over 5-7 sets

Front Squat (with back off sets)

Heavy Single

Heavy Double

Heavy Triple

Log whichever is a PR or if not achieved, log your heavy single

RDL

Romanian Deadlifts
5-5-5-5-5

50-60-70-80-85 % of Clean

Diapers, Donuts, and Brews

CrossFit ATR – CrossFit

Join us for Diapers, Donuts, and Brews today. If you bring some diapers for Arturo and Darlene, you can enjoy some Donuts and Beers as a token of appreciation after class. Those who donate diapers will also be entered into a raffle for a free one-month membership as well. Any and all donations are appreciated.

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Warm-up

2 Rounds of:

10 Hip Extensions w/ Hold

15 Air Squats

20 Banded Face Pulls

THEN

We will saran wrap a wall ball (14/10) to your body for the WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

5 DB Babymakers (30/20)

(Push-up, Row, Row, Squat Clean Thruster)

10 Step ups (24/20)

15/12 Calorie Row

200m DB Farmer’s Walk (30/20)

*Must have a wall ball attached (or be pregnant) for Rx .

Partner Workout

CrossFit ATR – CrossFit

This Saturday (tomorrow) will be our “Diapers, Donuts, and Brews” event for Arturo and Darlene. We will have a fun WOD planned for classes and if you bring in diapers, Arturo and Darlene will supply you with donuts, beer, and a raffle for a free one-month membership. For more details, check out the event on the CrossFit ATR Forum on facebook.

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Warm-up

2 Rounds:

0:15 Seconds Single Legged Glute Bridge Hold /per side

15 Glute Bridges

0:30 Side Plank / side

10 “Playboys” per side (5/1.5lbs)

20 Lunges

(Back Rack Lunge Review – Set-up, Feet positioning, temp descent, etc.)

Strength

Back Rack Lunge (3-3-3-3-3/leg)

3 reps to be done in up/down fashion before switching to other leg

15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

“Outside the Box”

Teams of 2, alternating rounds of work/rest

24 min AMRAP of:

100m Run, 1 Burpee Box Jump

100m Run, 2 Burpee Box Jumps

100m Run, 3 Burpee Box Jumps

….

Rx: 24/20

Rx+: Burpee Box Jump OVERS (30/24)
For scoring purposes, the 100m Run will count as 1 rep.

Accessory Work

Metcon (No Measure)

2×10 Kneeling KB Bottom’s Up Presses / side

100 Band Pull Aparts (with rests of no more than 0:10)

Zimmerman

CrossFit ATR – CrossFit

This Saturday will be our “Diapers, Donuts, and Brews” event for Arturo and Darlene. We will have a fun WOD planned for classes and if you bring in diapers, Arturo and Darlene will supply you with donuts, beer, and a raffle for a free one-month membership. For more details, check out the event on the CrossFit ATR Forum on facebook.

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Warm-up

10 Banded Face Pulls w/ Pause

5 Scap Pull-ups w/ Pause

10 GHD Hip Ext

2 Rounds:

50 ft. KB Overhead Walking Lunge / side (light)

8 KB RDL / side (light)

10 Cuban Presses (light)

Barbell Guided Warm-up on the Deadlift

Strength

Deadlift (2 Every 1:15 x 7 sets)

Build up in weight throughout

Metcon

Zimmerman (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

11 Chest-To-Bar Pull-ups

2 Deadlifts, 315#

10 Handstand Push-ups
In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here
The deadlifts are meant to be heavy here and should definitely slow you down so don’t scale that back too much. Be wary that the pull-ups and deadlift will have effects on HSPU so be smart about how you’re scaling each one of these movements and pacing throughout this workout. An EMOM type pace is good here and is expected to slow down from there as it gets deeper.

Week 1

CrossFit ATR – Barbell Club

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Snatch Pull

4×3 @ 87%

Clean Pull

3×3 @ 87%

Front Rack Hold

1×0:10 @ 100% of Front Squat

Paused Front Squat (with back off sets)

2-4-6 (0:02 pause)

Power Clean + DevilsPress/Row/GHD Sit-ups

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

10 Burpees

10 Single-leg Glute Bridges / side

0:10 Banded Low Ext Rotation hold (both sides simultaneously)

THEN

Empty Barbell Warm-up + Drills

Weightlifting

Power Clean (Build to a Heavy Single)

10 minutes

Power Clean (5×1 @ 80% of Single)

EMOM (5 minutes)

Metcon

Metcon (AMRAP – Rounds)

EMOM x 16 (4 Rounds)

Minute 1: 8 Devil’s Press

Minute 2: 14/12 Calorie Row

Minute 3: 12 GHD Sit-ups

Minute 4: Rest

Rx: 40/30 DBs

Rx+: 50/35 DBs
Score: Successful minutes completed. The intention is to complete all 20 minutes.

Mobility

Metcon (No Measure)

2 Rounds of:

1 min Foam Roll T-Spine

1 min Pigeon Stretch / side

2 min Wishbone Split (against wall)

Front Squat + DU/Pull-ups/Burpee over Bar

CrossFit ATR – CrossFit

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Warm-up

8 minutes to complete…

2 Rounds of:

10/8 Calorie Bike

10 Banded Squats

10 External Rotations / arm (10/5)

8 Scap Pull-up into Oblique Leg Raises

THEN

3 minutes of Empty Barbell Points of Performance

Strength

Front Squat (Build to Heavy Single)

12 minutes

Front Squat (4×4 @ 80% of Single)

Together E2MOM (8 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

30 Double Unders

15 Burpee over Bar

10 Strict Pull-ups
Scale according so that everything can be done unbroken (or really close to it) in the first round. If 30 DU is something that takes more than 45 seconds, scale to double under attempts for 45 seconds OR 75 Single Unders.

Accessory Work

Metcon (No Measure)

Double KB Front Rack Lunge 3×10/leg

Superset with

4×10 DB Hammer Curls

Nate

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

5 Inchworms

200 ft. Waiter’s Walk (Change Every 50′)

25 Russian Twists / side

Gymnastics

Handstand Progressions

10 minutes of Handstand Walk Progressions

Handstand Wobbles

Handstand Shoulder Taps (facing either way)

Handstand Plate Walks (facing either way)

Partner assisted Handstand Walks

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scaled version:

4 Bar Dips OR Simultaneous DB Rows (alternate rounds)

8 Push-ups

8 KBS

Mobility

Metcon (No Measure)

2 Rounds of:

1 min Banded Lat Stretch / side

2 min Lacrosse Ball Front Delts / side

Pregaming the comp program

CrossFit ATR – Barbell Club

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Snatch (1 every 2 minutes)

Build to 80% over 7-9 sets

Clean and Jerk (1 every 3 minutes)

Build to 80% over 6-8 sets

Front Squat (with back off sets)

Heavy Single

Heavy Double

Heavy Triple

Log whichever is a PR or if not achieved, log your heavy single

RDL

Romanian Deadlifts
5-5-5-5-5

50-60-70-75-80 % of Clean