Blog Header Image

CrossFit ATP


May 12, 2023

Friday 05/12/2023

Workout Of the Day

Stimulus Of The Day

Perform up-downs in 2:00-3:00.

Complete L-sits in 1:30-2:00.

Whiteboard Of the Day

Today’s workout gets a bit gymnasty.

The goal is to push the pace on the up-downs and work through a static hold while you are out of breath.

You should not take more than 3:00 to perform 50 up-downs. If this seems like a difficult task, scale the up-down rep volume.

You should not spend more than 2:00 accumulating the L-sit hold.

Put some “money in the bank” while your midline and lungs aren’t exhausted, trying to hold the L-sit for longer in the first round. Expect the second and/or third rounds to get more challenging.

After the workout, we’ll focus on the back side of the body and spice up the hamstrings with some good mornings.

Metcom Of the Day

3 rounds for time:
50 up-downs
1:00 seated L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.

Skill/Accessory Of the Day

50 barbell or PVC good mornings

Continue reading