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CrossFit ATP


April 10, 2023

Monday 04/10/2023

Introducing TRACKS!
We are going to be offering you tracks you can follow in addition to the daily WODs. In BTWB you can now find home workouts, extra lifting, and extra volume (compete track), these tracks are for people who want a little extra to do on their own outside the normal group workouts.

but how will I find the time????

Members who opt in and submit an application can gain access to our CrossFit Gym 24 hours a day, 7 Days a week! There will be a small additional fee of $25/month for 24 hour access to cover the cost of the company who will be facilitating this awesome service! The company we are partnering with Hybrid AF (athlete foundation) is going to be allowing members who pass a background check access to our facility whenever they want!

What about this new gym we see being built?
The Athletic Club!
Coach Wade has formed a new company (we are in the process of acquiring the name that we want to use for it) which is subletting the back gym from CrossFit ATP. This is the gym that has all the machines in it. While this gym is a separate business from CrossFit ATP we are going to offer CrossFit members half of memberships! Currently the plan is Athletic Club memberships by itself will run close to $200/month but people who have a CrossFit membership will get 50% off while maintaining an active CrossFit membership.

We have some more awesome things in the works for our community so stay tuned!!

Workout Of the Day

Strimulus Of The Day

Fun benchmark workout, Linda!
Deadlifts should be unbroken.
Bench press should be no more than 2 sets.
Athletes can do quick singles on the squat cleans, but should complete 10 reps in less than 1:30.

Whiteboard Of the Day

Target time | 15:00-30:00

Today, we have the fun benchmark workout, Linda!
RX loads for this workout are 1.5 x bodyweight deadlift, 1 x bodyweight bench press, and .75 x bodyweight squat clean.
Note that you will likely need to partner up today and share bars; that said, if you go a little lighter, simply move through this quickly, and you’ll still get a great workout.
The first round will feel pretty good, but expect things to slow down until the round of 3-5. Set a goal to keep moving through the grind.
As your legs and low back fatigue on the cleans from the deadlift interference, be sure to focus on sound, solid mechanics.
The goal today is exposure to volume with 3 different barbell movements at relatively heavier loads. It doesn’t have to be perfect. Have fun and work hard!

Skill(s) Of the Day

Bench Press
Squat Clean

Load-Up Of the Day

3 rounds
3 deadlifts
3 bench presses
3 squat cleans
– Take turns with a partner.
– Add load to each barbell each round.

Metcon Of the Day

For time:
Deadlift (1.5x bodyweight)
Bench press (1x bodyweight)
Squat clean (0.75x bodyweight)

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