FRIDAY 05/16/2025

A new week at CrossFit ATP means new opportunities to get better, push harder, and grow stronger. On Monday, we’ll kick off Murph Prep—bring your weighted vest if you’re ready for the extra challenge. Tuesday brings a mix of burpees to a target and single unders, a combo sure to elevate your heart rate. Wednesday's 12:00 AMRAP is designed for nonstop movement, while Thursday will test your midline endurance with a similar pacing style. Friday delivers a fun and strategic challenge with descending reps and rising weights and box heights. We’ll finish the week strong with Saturday’s fast-paced partner AMRAPs—sync up, go hard, and enjoy the grind 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

Athletes are performing a max set on bench press and then resting 1:00. During their rest, they will drop the weight down on their bars by 50%. As soon as the rest is completed, they will perform their “Burn Out Set.” Athletes should load their shoulders down and back against the bench, keep their glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling the feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle “J” pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and ending over the shoulders again. Athletes should use a spotter.

This is a descending volume, ascending weight, and height workout, designed to push your shoulder stamina, breathing, and jumping power under accumulating fatigue. The lightweight S2OH at the beginning will allow for bigger sets and fast cycling, but the heavier barbell and higher box jumps in later rounds will demand more control, power, and composure.It’s meant to feel like a moderate-intensity sprint: fast and aggressive early, more deliberate and grindy as the workout progresses.

Shoulder to Overhead: Weight should start light (-40%) and increase to a moderate weight (60%) by the final bar. Athletes will take the bar from the floor. When doing so, they should take a wider stance with their feet to help keep their chest up during the dip and prevent their heels from coming off the floor. Cue athletes to breathe out while pressing to engage the core and assist in overhead stability. Athletes can strict press, push press, or push jerk. They should perform a slight dip when re-racking the barbell (to “absorb” the weight) and attempt to drive out of this dip into the next overhead rep to be as efficient as possible.

Box Jump Over: Ensure everyone is careful and comfortable with the increasing height. Remind athletes to be very careful at this station and focus on being steady. Athletes can clear the box in one jump (Not recommended) or jump to the top and down to the other side. If jumping on top of the box, athletes do not have to fully extend before going down to the other side, but both feet must make contact with the top of the box if jumping on top. Pick a box height that is not intimidating to athletes so they can move consistently.

STRENGTH:

Max Rep Bench Press + Burn Out Set

Week 8:Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below

-rest 1:00-

Burn Out Set: Max Reps @50% of the weight performed above

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:

1RM.............Increase

<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)

125-185#.....start at 50% and increase by 5 pounds every week

190-255#.....start at 60% and increase by 5 pounds every week

260-360#.....start at 50% and increase by 10 pounds every week

>= 365#........start at 50% and increase by 15 pounds every week

METCON:

Failure to Launch

Freedom (RX'd)

30 Shoulder to Overhead (95/65)

30 Box Jump Overs (20)

20 Shoulder to Overhead (115/85)

20 Box Jump Overs (24/20)

10 Shoulder to Overhead (135/95)

10 Box Jump Overs (30/24)

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Independence

30 Shoulder to Overhead (75/55)

30 Box Jump Overs (20)

20 Shoulder to Overhead (95/65)

20 Box Jump Overs (24/20)

10 Shoulder to Overhead (115/85)

10 Box Jump Overs (24/20)

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Liberty

30 Dumbbell Push Press (light)

30 Box Step Ups (20)

20 Dumbbell Push Press (light)

20 Box Step Ups (24/20)

10 Dumbbell Push Press (light)

10 Box Step Ups (24/20)