At CrossFit ATP, personal growth isn’t just a goal—it’s part of the process. This week’s training is packed with opportunities for athletes to push their limits and evolve both mentally and physically. Our modified Semifinal workouts are designed to challenge performance while flowing smoothly within your gym's layout. From Monday’s intense interval AMRAPs to Saturday’s classic CrossFit Total, each day brings a unique test of strength, grit, and endurance. Whether it’s tackling a brutal chipper or holding steady through a sandbag grind, every rep is a step forward. Let’s show up, dig deep, and keep growing—together.
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
This workout is a repeated running interval, performed every 2:00 for 10 sets. The goal is to maintain a consistent, moderate-intensity pace (75–80% effort) across all rounds that's fast enough to elevate our heart rate, but controlled enough to recover between efforts and maintain quality. Depending on conditioning, athletes' 200m pace should be 15–25 seconds slower than their sprint PR. Or, if they don’t know their PR pace, then scale so athletes shave at least 60 seconds of rest.The focus is on building aerobic capacity, improving running mechanics under fatigue, and training the body to recover quickly between efforts. Consistency is key. Try to match your split within 3-5 seconds across all 10 rounds. The goal is repeatability, not all-out effort.
200m Run: As stated above, these are not Max efforts. Athletes should push to keep around a moderate-fast (75-80%) effort. We want athletes to dial in on their pace during the workout prep and understand how to sustain a consistent push. First, the run should be a "Feel out Pace," while the subsequent 9 runs should stay consistent. Athletes should focus on moving arms with leg cadence while keeping a steady breathing pattern.
METCON:
Highwaymen
Freedom (RX'd)
Every 2:00 (10 sets)
200m Run (75-80%)
Independence
No Change to Workout
Liberty
Every 2:00 (10 sets)
100m Run (75-80%)
SKILL WORK:
Gymnastics Test: Pull-ups
Test one of the following:
* Level 1: The lightest band that you can perform one strict pull-up with
* Level 2: One set of max, unbroken strict pull-ups or chin-ups
* Level 3: Max weight strict pull-up 1RM
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