Author Archives: jennifer.gizzi

After a tough 5 weeks, Atlas will take this week as a recovery week and to work on SKILLZ!  You put your trust into us each and everyday with your programming and we feel that taking some recovery weeks are CRUCIAL for your overall development as an athlete.  While we will take this week as a de-loading week and give the heavy lifting a break, we will have some dedicated time to work on various skills and even put some time into breaking down some basic lifts with lower weight.  Conditioning will be bodyweight based and allow us to step back and really take time to make sure we are doing things the right way (no emphasis on the clock or whiteboard)!  Questions? Email us at info@atlascrossfit.com.

Congrats to all who completed in the Open – winners will be announced soon!

SOD (Skill of the Day)
A.
Freestanding Handstands
*Get with a partner and work on that handstand position!

B.
10 Rounds of Cindy @ 80%*
*make sure each and every rep is perfect!

C.
500m x 3 @ 90%, 2min rest

Post experience with the Open to comments.

In light of programming 150 wall balls on the same day that 12.4 was released showcasing 150 wall balls… today will be a recovery day!

A.
Mobility Work

B.
Double Under Practice, 10min

C.
3 Rounds for time at @ 70%:
500m Row
50 Double Unders
15 Power Cleans, light – focusing on technique

12.4 Intermediate:
12 Min:
150 Wall Balls,  16#/12#
90 Double Unders
In remaining amount of time – establish max Pullups

12.4 Beginner:
12 Min:
120 Wall Balls, 14/10 (W@9′ target)
180 Single Jump Ropes
In remaining amount of time – establish max jumping pull-ups

A.
HSPU
3-3-3-3-3

B.
Partner WOD
7 Complete Rounds, each partner:
7 Ball Slams,  35/15
7 Pullups
7 HRPU
7 Situps

Note: Each athlete must complete 1 full round before partner starts their round.  Rounds completed will be 14 total.

C.
Competitor Checkout
Muscle-ups, 4×4 AFAP, 60s Rest
GHD Situps, 3×15, 60s Rest

Post time to comments.

Back Squat
5-5-5-5-5

6 Rounds for time:
10 Goblet Squats, 55/35
10 Kettlebell Swings, 55/35
150m Sprint

Post load and time to comments.

A.
Muscle-up Progressions

B.
HERO WOD  - “COE”
10 Rounds for time:
10 Thrusters, 95/65
10 Ring Push-ups

C.
Competitor Checkout:
5 reps: max CTB negative, 30s Rest
5×5 pistols, each leg

Post time to comments.

Skill of the Month: Pistols

A.
Establish max pistols on each leg

B.
10 Min AMRAP:
2000m Row, then in remaining time, max double-unders

Level 1: 1500m

C.
Partner WOD for time:
100 Box Jumps, 24″/20″
100 Kettlebell Swings, 55/35
100 Wall Balls, 20/14

Note: You may partition WOD in any order that you see fit with only one partner working at a time.

Post max pistols, double-unders, and time to comments.