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CrossFit ATP


June 9, 2023

Friday 05/09/2023

Stimulus Of the Day

Handstand walks in less than 1:00.

10+ ring dips/round.

High degree of muscular fatigue from two upper-body pressing movements.

Opportunity to work stamina and skill simultaneously.

Whiteboard Of the Day

This high-skill gymnastics couplet uses the shoulders in a combination that will cause quick fatigue.

The stimulus of this workout is to complete the HS walks in under 1:00 and accumulate more than 10 dips/ round.

If you can tackle that stimulus head-on, plan to pace the first 3-4 rounds, feeling like you could have gone faster.

If fatigue does set in, longer-than-usual rest should be taken to allow for dips with a good range of motion.

If you are on the verge of these skills, scale the volume of HS walking or scale to pike shoulder taps to allow for steady and consistent dips from start to finish.

Metcon Of the Day

6 x 2:00 rounds:
50-ft handstand walk
Max ring dips in the remaining time
– Rest 1:00 between rounds.
– Score is total dips.

Accessory Of the Day

5 sets:
15 banded deadlifts
20 banded pull-aparts

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