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CrossFit ATP


May 15, 2023

Monday 05/15/2023

Workout Of the Day

Stimulus Of The Day

Opportunity to either go heavy or work on technique with moderate loads.

Build to a 3-rep-max unbroken deadlift.

Deadlift and box jump every minute in less than :30.

Use 70% of the athlete's best 3-rep-deadlift from that day.

Whiteboard Of the Day

Target | Build to a heavy 3-rep deadlift.

Today is a slight twist on a heavy day with heavy accessory work based on your top lift of the day.

After warming up for several minutes, athletes will have 12:00 to build to a heavy 3-rep unbroken deadlift.

With only 12:00, rest breaks may be shorter and heaviest lifts may be a little less than true 3-rep-maxes.

After 12:00, there will be exactly 5:00 to rest and deload the bar to 70% of the heaviest load lifted within the 12:00.

The workout finishes with an 8-minute EMOM of 3 unbroken deadlifts and 3 box jumps that should be completed in less than :30.

The deadlifts should remain at 70% or be scaled down, but the box height can be incrementally increased with each round if the jumps are easy even after the 3 deadlifts.

Metcom Of the Day

On a 25:00 clock:

From 0:00-12:00:
Establish a heavy 3-rep deadlift

From 12:00-17:00:

From 17:00-25:00:
3 deadlifts at 70% of 3-rep-max
3 box jumps (24/30 in)
Perform both movements within the same minute.

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