Blog Header Image

CrossFit ATP


April 13, 2023

Friday 04/14/2023

For Quality
Perform a random act of kindness, just because.

Workout Of the Day

Strimulus Of The Day

Keep double-unders smooth and consistent, especially as fatigue kicks in.
There's no reason to slow down on the squats, swings, or burpees.
In the final minute, athletes should move faster than they want to on the burpees.

Whiteboard Of the Day

Target reps | 420+
Today, we have a high-volume workout that will test your double-unders under fatigue.
There’s no rest between movements, so make transitions quick!
Expect double-unders to get progressively harder as you come back to the rope each time. This means trip-ups are likely, so smoothly get back to work if you do trip up.
There’s no reason to slow down on the air squats, KB swings, or burpees so just keep moving.
In that final minute, move faster than you want to on the burpees. Cadence is key, so just keep moving.

Accessory Strength & Skill Of the Day (A.S.S. Of the Day)

On an 8:00 clock:
Legless rope climb practice.
*Rest 2:00-3:00 between sets*

Metcon Of the Day

For total reps:
1:00 double-unders
1:00 air squats
2:00 double-unders
2:00 kettlebell swings (1/1.5 moods)
3:00 double-unders
3:00 burpees

Continue reading