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CrossFit ATP


June 22, 2023

Friday 06/23/2023

We have lots of people who want to come to 6:30pm, if you are one of them, we are cheering for you to sign up early and help others create momentum! Even if you think you might want to come, sign up early, others will follow! Yesterday I watched 4 people sign up for 6:30 during the 4:30/5:30 WOD wait 15 minutes then drop. Don't wait to the end of the day!

Stimulus Of the Day

Most athletes should complete the round of 15+. Advanced athletes should get into the round of 21.

Maintain sets of 3 on the handstand push-ups.

Quick singles on the clean and jerks (5+ reps/1:00).

Whiteboard Of the Day

Today’s workout is definitely one of the more spicy sessions of the week. Get ready to have some fun.

The barbell load should be on the lighter side of moderate. You should be able to perform at least 5 unbroken reps with it in the warm-up, though in the workout, a majority of your reps will be singles. This is ok as long as you are maintaining at least 5 reps per minute.

After practicing a clean and jerk progression in the specific warm-up, plan on taking a few minutes to build up to a heavy 3-rep hang clean and jerk. This weight should be heavier than the weight you will use in the workout.

Expect the handstand push-ups to get more and more challenging as the workout goes on. Keep the reps fast and manageable and don’t push to failure.

The row is where you can catch your breath and prepare yourself for the next set of handstand push-ups and clean and jerks. Do not push too hard on the rower otherwise, you will gas yourself for the other movements.

Strength Of the Day

3 hang clean and jerks
– Build to heavier than workout weight.

Metcon Of the Day

3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (95/135 lb)
Calorie row

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