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CrossFit ATP


October 16, 2023

Mmonnddayy 10/16/2023

Thank you everyone for making Saturday such a special day!

Up Coming Gym Events

October 22 (Sunday)
Gym Talk: "Getting Results In Fitness"
12noon to 3pm
November 18 (Saturday 6-?)
Our Biggest Event Every Year!

Whiteboard Of the Day

This AMRAP features high-volume sets and will feel more like a chipper.

Today we use longer efforts of rowing and sit-ups to build fatigue before the 50 pull-ups.

Pace the row and sit-ups in order to push on the pull-ups. You must be able to perform 10+ unbroken pull-ups in the warm-up to tackle all 50 reps in the workout.

The goal is for everyone to get through the pull-ups and back to the rower. Advanced athletes may make it back to the sit-ups or pull-ups, but most should finish with a hard final few minutes on the rower with tired arms after the pull-ups.

To achieve this stimulus, reduce the calories and sit-up volume as needed. Reduce pull-up reps or sub a challenging ring row if unable to string together 3+ pull-ups at a time.

Strength Of the Day

Every 2:00 for 4 sets:
1-5 strict chest-to-bar pull-ups
*On the 5th set, perform as many unbroken reps as possible.

Retest from August 18th, 2023

Metcon Of the Day

100-calorie row
75 sit-ups
50 pull-ups

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