FRIDAY 05/09/2025

Get ready for an exhilarating week ahead at CrossFit ATP! We're kicking off Monday with a Murph Prep workout and a 20-rep Back Squat to build strength and confidence. Tuesday turns up the heat with a core-blasting combo of GHD Sit-Ups and Box Jump Overs, paired with Olympic lifting and pressing. On Wednesday, challenge your endurance in an inclusive AMRAP featuring rowing and gymnastics, plus strict pull-up skill work. The intensity ramps up Thursday with fast-paced 2-minute sprints and a heavy-hitting bench press session. We close out the week with a full-body chipper on Friday and a fun, challenging partner WOD on Saturday—let’s crush it together!

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 workout delivers a gritty, moderate-weight conditioning stimulus that blends barbell cycling with high-volume gymnastics-style stamina and wall balls. The structured two sets of clean and jerks on either side of a massive wall ball set will challenge your ability to manage fatigue, stay composed under load, and push through large sets with smart pacing.The stimulus combines moderate-intensity barbell work and a high-rep leg/lung endurance test. The clean and jerks at 155/105 should feel like a working weight, not a sprint, but something you can move steadily, with clean mechanics. The wall balls will test your ability to stay moving under fatigue, especially after the first round of barbell work.

Clean and Jerks: The weight selected should be moderate (60-65%) and allow athletes to complete smooth and consistent singles with little to no rest between reps. Stay under control on the first set and grind through the second set. Demo and encourage the use of hook grip for all athletes (even with tiny hands). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right overhead.

Wall balls: Athletes should consistently choose a weight to complete 15+ reps every time. 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 to avoid premature arm fatigue. 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.

METCON:

“If you ain’t first, you’re last.”

Freedom (RX'd)

For Time:

15 Clean and Jerks (155/105)

90 Wall Balls (20/14)

15 Clean and Jerks (155/105)

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Independence

For Time:

15 Clean and Jerks (135/95)

90 Wall Balls (14/10)

15 Clean and Jerks (135/95)

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Liberty

For Time:

15 Dumbbell Clean and Jerks (light)

50 Wall Balls Thrusters (light)

15 Dumbbell Clean and Jerks (light)

MINI-PUMP:

Glutes and Core

2 rounds:

10 Weighted Hip Thrust @ moderate weight

-rest 30 seconds-

10 Russian Kettlebell Swings @ moderate weight

-rest 30 seconds-

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

-rest 30 seconds-

7 Around the Worlds (each side)

-Rest 2 minutes between rounds-