WOD

Week 6 – Revamp Intensity Day

CrossFit ATR – CrossFit

Holiday Schedule:
Friday: 9:30 and 10:30am Classes

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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

Pre-Thanksgiving Sweat

CrossFit ATR – CrossFit

Holiday Schedule:
Wednesday Normal Schedule
Thursday: 9-11am OPEN GYM
Friday: 9:30 & 10:30am Classes

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Warm-up

5 Triple Push-up Inchworms

10 Scap Pull-ups

10 GHD Hip Extensions

15 Air Squats

20 Banded Face Pulls

2 minutes ‘KB on Knee’ Ankle Mob

10 High Five Squats

20 Lunges

Strength

Bent Over Row (5×5 @ YOUR PICK)

Build in weight, then 5×5 @ same weight

15 minutes

Metcon

Metcon (AMRAP – Rounds)

EMOM (squats/lunges are from rack)

Minute 1: 10 Back Squats (Rx: 135/105, Rx+: 185/125)

Minute 2: 10 Front Rack Lunges (Rx: 135/105, Rx+: 185/125)

Minute 3: 10 Pull-ups (Rx+ Chest-to-bar)

Minute 4: 8 Back Squats

Minutes 5: 8 Front Rack Lunges

Minute 6: 10 Pull-ups (Rx+ Chest-to-bar)

Minute 7: 6 Back Squats

Minute 8: 6 Front Rack Lunges

Minute 9: 10 Pull-ups (Rx+ Chest-to-bar)

Minute 10: 4 Back Squats + 4 Front Rack Lunges

Minute 11: 10 Pull-ups (Rx+ Chest-to-bar)
Score: successful minutes completed

Metcon (Time)

IMMEDIATELY into

3 Rounds of:

400m Run

12 GHD Sit-ups

24 Hollow Rocks

Stretching

Metcon (No Measure)

1 minute Seated Glute (Playboy) Stretch / side

1 minute Calf Stretch / side

1 minute Pigeon Stretch / side

2 minutes Wishbone Stretch (against wall)

Jerk + Partner WOD

CrossFit ATR – CrossFit

Holiday Schedule:
Wednesday Normal Schedule
Thursday: 9:00-11:00 OPEN GYM
Friday: 9:30 & 10:30am

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Warm-up

2 minute Jump Rope Practice (Single into Double Unders)

10 Cuban Presses (2.5lbs ONLY)

10 PVC Passes

TOGETHER:

Empty Barbell together:

10 Barbell Upright Rows

10 Barbell Strict Presses

Detailed Breakdown of: Split Jerk (Footwork, Bracing, Emphasis of Split Jerk vs Push Press)

Weightlifting

Split Jerk (from rack)

1 EMOM x 10

Increasing weight throughout

Metcon

Metcon (Time)

2-Person Partner WOD (1 works at a time, split work how you want)

4 Rounds of:

40 Shoulder-to-overhead (95/65lbs) RX+(135/95)

40/35 Calorie Bike

40 Double Unders

400m Run (both must run together)

(33 Minute Cap)

Deload – Week 6

CrossFit ATR – CrossFit

Holiday Schedule:
Wednesday Normal Schedule
Thursday: 9:00-11:00 OPEN GYM
Friday: 9:30 & 10:30am

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Warm-up

8 min TIMECAP:

1 minute Wall Sit

10 High Five Squats

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

20 Air Squats

Empty Barbell:

5 Good Mornings

10 Front Squats

10 Shoulder Press

Strength

Back Squat (2×5 @ 80% of Friday’s 5RM)

12 minutes

Bench Press (2×5 @ 80% of Friday’s 5RM)

10 minutes

Metcon

Metcon (Time)

2k Row

E2MOM (starting at 2:00)

1 Rope Climb (Rx: 20ft, Rx+: Legless 15 ft.)

10 Deadlifts (Rx: 135/95) (RX+185/125)

Scale: 1 Rope Climb for 5 Strict Pull-ups
14-minute timecap

At the 14 minute mark, ditch the rope climbs and deadlifts, but finish the 2k row uninterrupted. Log in the time the 2k row is finished.

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)

Scale up Sunday

CrossFit ATR – CrossFit

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Warm-up

25 ft. Walking Lunge

25 ft. Duck Walk

5 Double Push-up Inchworms

15 GHD Hip Extensions

20 Banded Face Pulls

5 PVC Passes

10 PVC Overhead Squats

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Overhead Squat

EMOM x 10

Minutes 1-5 – 1 Pause (0:03) OHS + 1 OHS

Minutes 6-10 – 1 OHS

Metcon

Metcon (Time)

5 Rounds of:

15/12 Calorie Row

9 Overhead Squats (95/65)

3 Bar Muscle-Ups

1-minute Rest
Sub for 3 BMU: 6 Strict Pull-ups

Full Lifts

CrossFit ATR – Barbell Club

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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

Metroid

CrossFit ATR – CrossFit

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Warm-up

10/8 Calorie Bike

5 Inchworms

15 GHD Hip Extensions

20 Banded Face Pulls

10 Wipers

10 Scorpions

2 Rounds of:

1 min Jump Rope Practice

1 min Handstand Progressions

TOGETHER:

Empty Barbell Warm-up + Drills

Metcon

Metroid (Time)

3 Rounds for Time of:

15 Calorie Assault Bike

10 Thrusters (95/65)

30 Double Unders

–3 minute rest between rounds–

Rest

At minute 18, this metcon will begin…

Metcon

Metcon (Time)

Accumulate 4 minutes in Hollow Hold

Run 100m every break

Week 5 – Intensity Day

CrossFit ATR – CrossFit

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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

Clean + Russian KBS/GHD Sit-ups/Bike

CrossFit ATR – CrossFit

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Warm-up

1 Round of:

10 Scap Pull-ups

10 GHD Hip Extensions

5 PVC Passes

2 Rounds of:

10 High Five Squats

10 GHD Sit-ups

10 Banded Overhead Squats (bands with handles)

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Power Clean

1 Rep Every 1:15 x 9

Building up in weight throughout

Advanced: 2 ‘touch and go’ Power Clean x 9

Metcon

Metcon (Time)

5 Rounds of:

10 Russian KBS (Rx: 62/44, Rx+: 80/53))

15 GHD Sit-ups

20/16 Calorie Bike
19 minute timecap

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

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)

Deficits

CrossFit ATR – Barbell Club

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Tall Snatch (Build to ~30-40%)

10 minutes

Deficit Snatch (Build to 85%)

15 minutes

Deficit Clean (Build to 85%)

15 minutes

Behind The Neck Jerk (Build to Heavy Single)

18 minutes

Week 5 – Recovery Day

CrossFit ATR – CrossFit

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Warm-up

8 min TIMECAP:

1 minute Hollow Hold

10 High Five Squats

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

20 Air Squats

Empty Barbell:

5 Good Mornings

10 Front Squats

10 Shoulder Press

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

Shoulder Press (3×5 @ Your Pick)

12 minutes

Metcon

Wall Ball Fran (Time)

21-15-9

Wall Balls (20/14)

Pullups

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)

Pineapple Express

CrossFit ATR – CrossFit

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Warm-up

10/8 Calorie Bike

0:30 Hollow Hold

10 Wipers

10 Scorpions

15 GHD Hip Extensions

15 GHD Sit-ups

20 Banded Face Pulls

100m OH Plate Carry (25/15lbs)

Metcon

Metcon (3 Rounds for time)

“Pineapple Express” Part #A (On the 0:00):

For Time (12 Minute Cap):

60/40 Calorie Assault Bike

50 Push Presses (95/65lbs)

“Pineapple Express” Part #B (On the 15:00):

For Time (12 Minute Cap):

35 GHD Sit-ups

20 Calorie Row

25 GHD Sit-ups

20 Calorie Row

15 GHD Sit-ups

20 Calorie Row

“Pineapple Express” Part #C (On the 35:00):

400m Run

21 Lateral Bar Burpees

400m Run

15 Lateral Bar Burpees

400m Run

9 Lateral Bar Burpees

Strength Season Week 5

CrossFit ATR – CrossFit

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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 (Weight)

50 DB Step ups (20/18)

2 minute Rest

50 DB Step ups (20/18)

Metcon (AMRAP – Rounds)

EMOM x 6

12/10 Calorie Row (Rx+: 16/12)
Score: Rounds successfully completed

Row/Gymnastics + Run/Bike/T2B

CrossFit ATR – CrossFit

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Warm-up

Metcon (No Measure)

5 Rounds:

1 Minute Light

1 Minute Moderate

1 Minute Moderate/Fast

Metcon

Metcon (No Measure)

5 Rounds of:

300m Row

50% Unbroken Ring Muscle-ups
12 minute timecap

Sub Strict Pull-ups for RMU, same rules. If you cannot perform strict pull-ups without assistance, then do 10 hard banded strict pull-ups

Rest

3 minutes after timecap

Metcon (No Measure)

5 x 5-Minute Rounds:

400m Run

10/8 Calorie Assault Bike

15 Toes-to-bar

Wark Werk Wirk Work Wurk

CrossFit ATR – Barbell Club

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Snatch Balance (Build up to 100% of Snatch)

16 minutes

Deficit Snatch (Build up to 75-80%)

From 25kg plates

12 minutes

Hang Clean (Below Knee) (Build to a Heavy Single)

16 minutes

Behind The Neck Jerk (Build to a Heavy Single)

16 minutes

EMOM Time!

CrossFit ATR – CrossFit

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Warm-up

200m Run

5 Burpee Tuck Jumps

10 High Five Squats

15 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

10 PVC Passes

10 PVC Overhead Squats

2 minutes Foam Roll T-Spine (1-minute w/ bar overhead)

1 minute Hanging Hollow Hold

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Power Snatch

3 ‘Touch-and-go’ every 1:30 x 8 sets

Increase weight throughout (small jumps!)

Metcon

Metcon (AMRAP – Rounds and Reps)

Alternating EMOM

Even minutes: 5 Power Snatch (95/65)

Odd minutes: 5 Calorie Bike

*Add one rep every 4 minutes until you cannot complete the set unbroken
Score: Last successfully completed minute + reps in the failed minute

Finisher

Metcon (AMRAP – Reps)

Play the fish game on the Rower. Score your points as reps. Play as many rounds as you’d like.

Week 4 – Intensity Day

CrossFit ATR – CrossFit

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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