WOD

Week 7

CrossFit ATR – Barbell Club

Next weekend, Nemesis Weightlifting will be competing at the Double Barrel Open at Double Barrel Fitness in San Marcos, CA.
If you have the time, swing on by to help support your teammates and fellow athletes. There will be no class next Sunday because of it.

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Snatch (1 every 2 minutes)

Build to a 1RM

Clean and Jerk (1 every 3 minutes)

Build to a 1RM

Front Squat

Build to a Heavy Single

Snatch and Shuttle Run

CrossFit ATR – CrossFit

SPECIAL Valentines Day partner WOD this Friday!!

Bring your significant other to class this Friday for a FREE Valentines Day Partner WOD!
Check your emails for more information and WOD description.

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Warm-up

2 Rounds of:

500m Row

20 Banded Face Pulls

10 Toy Soldiers

0:15 Hanging L-Sit

5 PVC Passes

Then barbell review of the Hang Power Snatch

Strength

Hang Power Snatch (Build to a heavy Double)

15 minutes

Metcon

Death by 10m Shuttle Run (AMRAP – Rounds and Reps)

One hand must touch the line every time you change direction. Please keep count. This is one of those workouts where people lose count easily- don’t let it be you!

Peach Emoji

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

50 ft. Walking Lunge

10 DB x 2 Bent Over Row

10 Cuban Presses

1 min Pigeon Stretch / side

Strength

DB Rows (7-7-7- Then 3×7 (per side))

increasing in weight for 3 sets then 3×7 @ same weight per side

Metcon

Peach Emoji (Time)

300 Alternating Jump Lunges

*EMOM:

5 Chest-to-bar Pull-ups

5 Handstand Push-ups
20 minute timecap

If you fail to complete the 5 C2B + 5 HSPU in around 35-40 seconds, scale and continue with 3/3, 2/2, or 1/1 to get it done. Be smart about scaling this to get as far as possible. This is a tough WOD.

Scale: Jump Lunges for Alternating Step Back Lunges.

Scale: HSPU to 10 Push-ups

Mobility

Metcon (No Measure)

2 Rounds of:

1 min Foam Roll T-Spine

1 min Foam Roll Lats / side

1 Minute Pec Stretch

30 min EMOM

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

5 Double Push-up Burpees

10 V-Ups

15 GHD Hip Extensions

20 Cobras

THEN Empty Barbell Power Clean Warm-up + Drills

Metcon

Metcon (AMRAP – Rounds)

30 min EMOM (6 Rounds) of:

Minute 1: 100m Run

Minute 2: 12 Toes-to-bar

Minute 3: 12 Bar Facing Burpees

Minute 4: Rest

Minute 5: 5 Power Cleans (Rx: 135/95, Rx+: 185/125)
Score: Rounds successfully completed

Sore Eyes

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

20/14 Calorie Row

15 KB Upright Rows

15 GHD Hip Extensions

50 ft. KB Waiter’s Walk / side

THEN Empty Barbell Power Jerk Warm-up + Drills

Weightlifting

Power Jerk (1 every 1:15 x 7 sets)

Building in weight throughout.

Metcon

Sore Eyes (AMRAP – Rounds and Reps)

20 min AMRAP of:

20 Wallballs (20/14 to 11/10 ft.)

20 Sumo Deadlift High Pulls (53/35)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

Week 6

CrossFit ATR – Barbell Club

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Snatch Pull

3×2 @ 110%

Front Rack Hold

1×0:10 @ 120% of Front Squat

Front Squat (with back off sets)

2-4-6-8

Aim to PR at least one set

A Farmer Workout

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

0:10 Assault Bike Sprint

50 ft. “CrossBody Carry” Waiter Walk (one-arm) + Suitcase Walk (other arm)/ side

10 GHD Hip Extensions

10 Wipers

Strength

Back Rack Lunge (15 Minutes to a heavy 50′)

make sure to adjust your reps to the steps it takes to reach 50 ft. Also, comment in notes (50 feet)

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP of:

25m Farmer’s Walk (71/53 or 70/50lbs)

–2 min Rest–

4 min AMRAP of:

Burpee Sandbag Box Overs (24/20″)(60/40lbs)

–2 min Rest–

4 min AMRAP of:

50m Sandbag Carry (60/40lbs)

–2 min Rest–

4 min AMRAP of:

25m Sled Push (+180/+100)
The score will be total reps completed over the 4 movements. We will have 4 stations set up around the building.

Burpee Sandbag Over box- You must burpee to sandbag, clean it to your shoulders and step up and OVER the box before putting the sandbag down again.

Accessory Work

Metcon (No Measure)

Tabata Hollow Hold

Fran From Hell

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

5 Double Push-up Burpees

10 Pause Rep Playboys / side (pause bottom + top)

15 GHD Sit-ups

20 Air Squats

Strength

Shoulder Press (3 every 1:30 x 6 sets)

Building up in weight throughout

Metcon

Fran from Hell (Time)

6 Rounds of:

7 Thrusters (95/65)

7 Bar Facing Burpees

7 Pull-ups

Rx+: Rounds 4-6 are as follows:

7 Thrusters (115/75)

7 Bar Facing Burpees

7 Chest-to-bar Pull-ups

Deadlift + “Rope Burn”

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

200m Run

15 GHD Hip Extensions

15 Cobras

20 GHD Russian Twists (total)

Then Axle Bar Deadlift points of performance

Strength

Axle Bar Deadlift (Build to a Heavy Triple)

15 minutes

Metcon

Rope Burn (Time)

5 Rounds of:

200m Run

15/12 Calorie Bike

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

Week 6

CrossFit ATR – Barbell Club

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Snatch (1 every 2 minutes)

Build to 95+% over 6-10 sets

Clean and Jerk (1 every 3 minutes)

Build to 90+over 5-8 sets

Front Squat

Build to a Heavy Single

Front Squat + Rowing/DU

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

10/8 Calorie Bike

0:15 Banded (posts) Ext. Rotation Hold

15 Banded (knees) Barbell Front Squats

THEN

2 minutes ‘KB on knee’ ankle mobility

Strength

Front Squat (Build to a heavy single)

15 minutes

Front Squat (3×5 @ 80% of Single)

Every 2 min, together

Metcon

Metcon (Distance)

14 min AMDAP of:

Rowing

1 minute Rowing

1 minute to complete 30 Double Unders
If you fail to complete the 30 double unders (or your scale), minus 250m from your Row for each time it’s missed.

Stretching

Metcon (No Measure)

2 min Couch Stretch / side

1 min Pigeon Stretch / side

1 min Updog Ab Stretch

1 min Child’s Pose

.Com WOD

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

10/8 Calorie Bike

0:20 GHD Prone Hold

15 Banded Squats + Face Pulls

Strength

Bent Over Row (8-8-8, then 4×8)

15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 22 Minutes of:

25 Pull-ups

50 Calorie Row

100 Overhead Squats

50 Box Jumps (24/20″)

25 Pull-ups
Rx: 45/35

Rx+: 75/55

Bench Snatch shuttle

CrossFit ATR – CrossFit

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Warm-up

2 Rounds: (10 Minute Cap)

200m SandBag Carry (60/40lbs)

50′ Sandbag Lunge

20 Cobras (2.5lbs)

12/10 Cal Ski erg

Strength

DB Bench Press (Build to a heavy 10)

15 minutes

Metcon

Metcon (Time)

6 Rounds:

10 Alternating DB Snatches

15 Hand Release Push-ups

120m Shuttle Sprint (10-10-20-20-30-30)

(Rest 1:30)

Rx: 50/30 DB

Rx+: 70/40 DB
You must keep your free hand off of your body during snatches.

Scale Push-ups so that you can keep them unbroken or at least keep them in quick sets.

Shuttle Sprint should be max effort (Sub :30)

Accessory Work

Metcon (No Measure)

4 Rounds of:

10 KB Bottom’s up Presses (next to wall)

1 min Banded Lat Stretch / side

KB Curtis P’s

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

5 Double Push-up Inchworms

10 KB Halos each way (light)

15 GHD Hip Extensions

0:20 GHD Russian Twists

Kettlebell

Metcon (Weight)

Practice and build to a heavy Double KB Curtis P

10 minutes

Metcon

Metcon (AMRAP – Rounds)

EMOM x 20 (5 Rounds of:)

Minute 1: 4 Double KB Curtis P’s (35/26 per hand)

Minute 2: 8 Single KB Halos (each way)

Minute 3: 12 Toes-through-rings

Minute 4: 16 Double KB Russian Swings

Week 5

CrossFit ATR – Barbell Club

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Snatch Pull

4×2 @ 105%

Front Rack Hold

1×0:10 @ 120% of Front Squat

Front Squat (with back off sets)

2-4-6-8

Aim to PR at least one set

Let’s Retest! Pineapple Express

CrossFit ATR – CrossFit

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Pineapple Express (3 Rounds for time)

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

For Time (10 Minute Cap):

40/30 Calorie Assault Bike

50 Push Presses (95/65lbs)

“Pineapple Express” Part #B (On the 13:00):

For Time (10 Minute Cap):

30 GHD Sit-ups

20 Calorie Row

20 GHD Sit-ups

20 Calorie Row

10 GHD Sit-ups

20 Calorie Row

“Pineapple Express” Part #C (On the 26:00):

For Time (10 Minute Cap)

400m Run

15 Lateral Bar Burpees

400m Run

10 Lateral Bar Burpees

400m Run

5 Lateral Bar Burpees

Power Clean

CrossFit ATR – CrossFit

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Warm-Up

2 Rounds:

250m Row

20 Hollow Rocks

10 GHD Hip Ext.

:30 PVC Front Rack Stretch

Strength

Power Clean (2 Reps every 1:15 x 8)

Metcon

Power Clean Annie (Time)

50 Double Unders

50 Ab Mat Sit-ups

5 Power Cleans

40 Double Unders

40 Ab Mat Sit-ups

5 Power Cleans

30 Double Unders

30 Ab Mat Sit-ups

5 Power Cleans

20 Double Unders

20 Ab Mat Sit-ups

5 Power Cleans

10 Double Unders

10 Ab Mat Sit-ups

5 Power Cleans

Power Cleans (RX 135/95) (RX+ 185/135)

Mobility

Metcon (No Measure)

2 min Lying Wishbone Stretch

1 min Hamstring Stretch / side

1 min Seated Glute (playboy) Stretch / side

1 min Pigeon Stretch / side

1 min Couch Stretch / side

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).