FRIDAY 04/25/2025

A brand new week at CrossFit ATP is here, and we’re kicking it off strong as we begin our Murph Prep Monday journey with “Half Murph.” Tuesday brings a partner-style cardio flush with long sets of bike calories to keep the heart rate pumping. Midweek turns up the heat with a fast-paced row and a descending distance of weighted walking lunges, following some solid work on the squat clean and push jerk. Thursday delivers a big upper-body pump with max rep bench press and a burnout set, followed by a spicy triplet to close it out. We’ll wrap the week with an Open-style 10:00 AMRAP on Friday, then go full send on Saturday for a total-body partner chipper packed with heavy lifts and upbeat cardio.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm

Committed Club - Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS ON THE APP)

June 7th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

This is a high turnover, full-body burner that combines barbell cycling, gymnastics, and conditioning in a 10-minute window. The goal is consistent pacing and minimal rest, aiming for a near non-stop effort. Reps are low, which should allow athletes to hold unbroken sets.Pacing should be moderately aggressive (80%), and rest should be between stations and not during movements. Use the clock and try to keep consistent round times.

Hang Power Snatch: Athletes will deadlift the bar and lower to the hang position. Weight should be light (-40%) enough to cycle for unbroken reps across rounds. Athletes will find that a hook grip will assist in staving off grip fatigue. Athletes should focus on keeping the bar close and chest up/lats engaged as the bar comes down to the hang position to prevent unnecessary strain on the low back. Breathing out with each lift and breathing into a braced core when the bar is locked out overhead will assist athletes with efficiency and positioning.

Burpee over bar: Pacing needs to be steady and not pushed to where athletes need a long time to recover before moving to the next station. The movement starts with a burpee and then a jump over the barbell. Athletes can perform burpees and jump either facing or laterally to the barbell. Athletes do not have to show full extension when jumping over the barbell and may find that staying lower makes the movement more efficient. Both feet must take off together and be off the floor as most of the body passes over the bar. Modify this movement to burpee bar step-overs.

V-ups: We want to complete sets of 10 without breaking. Athletes will start by lying on the floor with their feet together. Feet and hands must make contact with the floor. The athlete’s torso and legs must leave the ground simultaneously. The athlete will close the core and touch both hands and feet simultaneously. Feet must be together, and contact with feet/hands must occur above the level of the athlete’s head. Athletes can modify this movement by choosing a different target on their lower body other than the toes (ankles, shins, knees) without worrying about the “above head level” for contact with these modified positions.

Wall balls: Athletes should consistently choose a weight to complete unbroken. Athletes must pass through a full squat and then throw the ball to a 10ft target for men and a 9ft target for women. Athletes should focus on breathing with each rep (breathing out as they come out of the squat and in while at full extension), and cycling the arms so that premature arm fatigue is avoided. For athletes who have difficulty finding depth, place a wall ball on a hi-temp plate as a target to squat. Modify this movement by lowering the weight of the ball or allowing wall ball thrusters to be performed.

STRENGTH:

Mayhem Mini-Pump – Legs and Core

2 rounds:

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality

-rest 30 seconds-

10 DB Box Step-Ups (each side) @ moderate weight – maintain quality

-rest 30 seconds-

15 Kettlebell Side Bend (each side)

-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

METCON:

Dignan

Freedom (RX'd)

10:00 AMRAP

10 Hang Power Snatch (75/55)

10 Burpee over Bar

10 V-Ups

10 Wall Ball (20/14)

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Independence

10:00 AMRAP

10 Hang Power Snatch (65/45)

8 Burpee over Bar

10 V-Ups

10 Wall Ball (14/10)

‍

Liberty

10:00 AMRAP

10 Dumbbell Hang Snatch (light)

5 Up Downs

10 Sit Ups

10 Wall Ball Thrusters (light)