HEADS UP
Unfortunately next week, Coach Wade has to unexpectedly leave town. I am extremely sorry for this but due to this unforeseen travel the normal schedule will be slightly altered some days next week depending on available coverage for each workout. In the history of CrossFit ATP this has never happened before and I am very sorry for any inconvenience but will return at the end of the week next week and everything will resume as normal. The pool party and Murph are not affected. Thank you for your understanding and cooperation, I sincerely apologize.
Workout Of the Day
Stimulus Of The Day
Fast couplet with quick transitions.
Athletes should complete all squats unbroken.
Spend no more than 1:00 on crossovers.
Whiteboard Of the Day
Today’s workout is a fun little couplet with a lot of back and forth.
Expect to start to slow down on the front squats, especially if you come out super hot in the first few rounds. Look for a steady, but fast pace that you can maintain.
The front squat loading should be on the lighter side. You should be able to perform each round unbroken.
Try the crossover in both the warm-up and the workout. You might surprise yourself. This is a skill that has not been seen in CrossFit ATP's programming yet and should offer a fun, yet challenging twist to the jump rope. In the workout, you should practice for no more than 1:00 before moving on to the next round.
Metcon Of the Day
AMRAP 12:
12 front squats (75/115 lb)
30 crossovers
Accessory Of the Day
Accumulate:
25 GHD sit-ups
25 GHD hip extensions
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