FRIDAY 05/23/2025

This upcoming week at CrossFit ATP is packed with variety, intensity, and skill development to keep you progressing and engaged. Monday kicks off with a focus on staying smooth through skill work, paired with a 3-rep max strict press to build upper body strength. On Tuesday, athletes will team up for a grindy, bodyweight-heavy aerobic piece followed by a challenging 20-rep back squat set. Wednesday emphasizes tight midline control and fast transitions during a core-intensive workout, with clean deadlift and pull work to reinforce strong lifting mechanics. Thursday calls for moderate intensity as athletes take on a barbell engine piece with jump rope skills, balanced by bench press burnout work, and Friday delivers a fun challenge with descending reps and ascending weights/box heights alongside strict pull-up practice—before closing the week on Saturday with a team WOD featuring high-volume machine work, barbell cycling, and static holds. Let's get after it!

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

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

July 12th - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

This workout requires a moderate intensity with a barbell engine piece built around light to moderate loading, high breathing demand, and a big jump rope skill element. The goal is to complete each set with consistent pacing through the row/barbell movements and composure on the double unders, knowing you’ll get a full 5:00 rest between efforts.The stimulus should feel like a sustained grind with a sprint-style finish. The barbell is light enough to move quickly, but the volume and transitions will tax your shoulders, lungs, and grip, especially during set two.

Row: Pacing should be moderately-aggressive (75% or higher) and consistent on both sets. The final row on both sets can be pushed a little more since rest follows. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so the athlete can return it with the rower handle on each pull with minimal heel lift and no feeling of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes drive with the feet/heels at the beginning of each pull and finish the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout. Athletes need to slow down the final 50m to allow themselves a chance to get their breathing under control.

Front Squats: The weight should be light (-30%) and allow unbroken sets across. Athletes will take the bar from the floor. The barbell should be cleaned to the front rack position. Most athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort, but should take this as a sign that they should consistently be working on front rack mobility outside of metcons. Elbows should stay high throughout the lift, and athletes can think about “chasing the elbows” out of the squat to keep them elevated. Taking a deep breath in at the top and breathing out from the squat will assist with stability and core engagement. If athletes cannot do a front squat, allow them to modify to a back squat or a goblet squat.

Shoulder to Overhead: Weight should be light (-40%) and allow for unbroken sets. 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 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.

Thrusters: The weight selected should be light (40%) and allow for reps to be completed in 1-2 sets. The bar will start on the floor. Athletes will clean the bar to the front rack position. Many athletes will find that a slightly wider grip than the traditional front squat front rack will allow for an easier transition from the squat to the overhead position. The focus should be on breathing out when coming out of each squat and utilizing strong leg drive to send the bar overhead from the rack position rather than relying more on the arms. Breathing with each rep will assist with core engagement and pacing. Not having the bar in contact with the upper torso coming out of the squat will result in the majority of the effort being placed on the arms rather than utilizing leg drive, meaning fast burnout on this movement. Allow athletes to modify to lighter weights or to dumbbells if mobility is an issue.

Double Unders: Play it smart here, plan for breaks if this is not your strong suit. Go unbroken if it doesn’t put your shoulders/legs in a deficit on thrusters. Take a deep breath before starting. Hands should stay by the sides/slightly in front of the body, and shoulders should stay relaxed to avoid tripping on the rope. If athletes cannot consistently perform double unders, have them modify to single unders, perform plate hops to a 10lb hi-temp, or perform high bunny jumps with a double tap on the legs with each hand during each jump to help train the timing of double unders. Ensure that athletes are not excessively pulling the feet back in a donkey kick motion and not excessively piking forward (both of which will increase the chance of catching on the rope).

METCON:

Forrest

Freedom (RX'd)

2 Sets:

300/250m Row

15 Front Squats (95/65)

75 Double Unders

15 Shoulder to Overhead (95/65)

75 Double Unders

15 Thrusters (95/65)

300/250m Row

-rest 3:00 between sets-

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Independence

2 Sets:

250/225m Row

15 Front Squats (75/55)

60 Double Unders

15 Shoulder to Overhead (75/55)

60 Double Unders

15 Thrusters (75/55)

250/225m Row

-rest 3:00 between sets-

‍

Liberty

2 Sets:

200/175m Row

10 Dumbbell Front Squats (light)

50 Single Unders

10 Dumbbell Shoulder to Overhead (light)

50 Single Unders

10 Dumbbell Thrusters (light)

200/175m Row

-rest 3:00 between sets-

SKILL WORK:

Gymnastics: Strict Pull-ups

6 minute EMOM

Level 1:

Odd Minute: 4-6 Box Assist Pull Ups

Even Minute: 10 Seated Behind the Neck Pull Downs

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Level 2:

Odd Minute: Max Effort Unbroken Strict Pull Ups

Even Minute: 15 Seated Behind the Neck Pull Downs

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Level 3:

Odd Minute: Max Unbroken Weighted Strict Pull Ups

Even Minute: 20 Seated Behind the Neck Pull Downs