FRIDAY 05/30/2025

Get ready for a powerful week of training at CrossFit ATP, where every day offers a new opportunity to challenge yourself and push your limits. We start Monday with Murph, honoring Navy Lieutenant Michael Murphy and setting the tone with purpose and grit. Tuesday brings a moderate-paced workout—perfect for recovery or ramping up the intensity, followed by Wednesday’s sprint intervals that test your engine and barbell skills. Thursday delivers a fast-paced core and shuttle sprint ladder, leading into Friday’s two-part workout that builds strength and skill under pressure. We wrap up on Saturday with a partner WOD that rewards smart pacing, solid teamwork, and steady effort.

EVENTS:

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 2 PM - CrossFit ATP Takeover: Whitewater Center

‍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 two-part, time-gated workout is a gymnastics-pull and hinge-focused sprint, progressing in both barbell loading and gymnastics complexity. The first part focuses on volume and pacing, while the second part turns into a higher-skill, high-fatigue sprint. The workout blends moderate pulling under fatigue, pressing stamina, and grip-intensive gymnastics.Each section should feel like a fast, tight triplet that requires smart pacing on the barbell, efficient gymnastics execution, and strategic breathing.

Deadlifts: The weight selected should be under 50% on the first set, where athletes can comfortably complete sets of 10-15 reps. For the second workout, the weight should be around 60%. Reps could still be completed unborkn, but quick sets might pay off in the long run to help save the grip. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and athletes should bring their shins to the bar (not the bar to their shins) when going down for setup. Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. The upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but athletes should be highly cautioned to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep because the torso is the most open (as opposed to being compressed at the bottom of the deadlift).

Kipping Handstand Push-ups: Athletes should attempt these if they can perform a set of 5 or more kipping HSPU unbroken every time. Reps are completed on a padded, flat surface. Athletes should focus on keeping the core engaged (avoid overextension) and breathing with each rep. Breathing out on the push of each rep will help with core engagement and prevent headaches from accidentally holding your breath. When going to the floor, cue athletes to place the head on the floor, butt on the wall, load the legs up, and kip/press. Modify this movement to HSPU with feet on the box or a double DB shoulder to overhead (50’s/35’s).

Chest to Bar: Athletes need to be able to complete consistent sets of 5 or more reps at a time.. Athletes should choose a grip width similar to their regular pull-up grip or slightly wider to accommodate the space needed to get their chest to the bar. For athletes who can butterfly regular pull-ups but cannot butterfly chest to bar, encourage them to stick with kipping to keep reps consistent and avoid no-repping. If they can’t perform butterfly chest-to-bar pull-ups before the workout, they should practice it later as an accessory piece when fresh. But for now, have them stick with kipping. Modify this movement to kipping pull-ups, ring rows, or jumping pull-ups. Choose wisely when deciding the size of sets you want to take on. Small, quick sets will help prevent burnout from happening in later rounds.

Bar Muscle Ups: Athletes should only perform these if they are proficient in the movement, especially under heavy fatigue. A solid kip will be needed to perform BMU consistently. Keeping the legs long and together during the kip will help assist in focusing the momentum and drive from the kip in one direction, resulting in a strong kip. For athletes with difficulty with turnover, ensure that the wrist is closer to a false grip position rather than a dead hang. Movement can be modified to burpee pull-ups or muscle-ups from a box (ensure that the box is stable and oriented to prevent tipping over)

STRENGTH:

Max Rep Bench Press + Burn Out Set

Week 10:

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:

Benning

Freedom (RX'd)

3 rounds:

15 Deadlifts (185/125)

12 Handstand Push Ups

9 Chest to Bar Pull Ups

-@ 7:00-

3 rounds

12 Deadlifts (225/155)

9 Handstand Push Ups

6 Bar Muscle Ups

‍

Independence

3 rounds:

15 Deadlifts (155/105)

10 Handstand Push Ups

6 Chest to Bar

-@ 7:00-

3 rounds

12 Deadlifts (185/125)

8 Handstand Push Ups

4 Bar Muscle Ups

‍

Liberty

2 sets

3 rounds:

15 Dumbbell Deadlifts (light)

12 Dumbbell Push Press (light)

9 Ring Rows

-@ 6:00 repeat-