MONDAY 06/02/2025

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 5-set interval workout is a gritty, full-body sprint that combines aerobic output, barbell cycling, and a box jump over burnout finisher in each 2:00 window. The stimulus is all about repeatable intensity under short rest, pushing the red line without crossing it too early. We want to see athletes have at least 30 seconds of time remaining for box jump overs.Each round starts with a demand on the engine, followed by fast barbell cycling, and finishes with a race against the clock to accumulate as many box jump overs as possible in the time remaining. The 1:00 rest isn’t full recovery, it’s just enough to keep you honest.

Shuttle Run: Pacing should be aggressive (80%) where athletes will run 25ft down/25ft back and then tag their partner. Continue until 8 reps total (4 each) have been accumulated. The effort on these should be high. Athletes must touch behind the target line with both feet and 1 hand (3 points of contact) before returning. It is also important for athletes to practice their transition at the turnaround point because this is a spot where many athletes will lose time due to inefficiency. If athletes cannot perform shuttle sprints, allow them to perform a machine sprint or double/single unders of a similar time domain.

Clean and Jerks: The weight selected should allow athletes to complete touch-and-go reps consistently without breaking down in form. Athletes can choose fast singles if it keeps them moving. Demo and encourage the use of hook grip for all athletes (even with tiny hands). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right overhead.

Box Jump Over: Height is high, but should allow athletes to move consistently with little to no rest between reps. Remind athletes to be very careful at this station and focus on being steady. Athletes can clear the box in one jump (Not recommended) or jump to the top and down to the other side. If jumping on top of the box, athletes do not have to fully extend before going down to the other side, but both feet must make contact with the top of the box if jumping on top. Pick a box height that is not intimidating to athletes so they can move consistently.

METCON:

Cash

Freedom (RX'd)

5 sets

2:00 AMRAP

8x50ft Shuttle Run

10 Clean and Jerks (95/65)

Max Box Jump Overs (30/24)

-Rest 1:00 Between sets-

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Independence

5 sets

2:00 AMRAP

8x50ft Shuttle Run

10 Clean and Jerks (75/55)

Max Box Jump Overs (24/20)

-Rest 1:00 Between sets-

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Liberty

5 sets

2:00 AMRAP

6x50ft Shuttle Run

8 Dumbbell Clean and Jerks (light)

Max Box Step Ups (24/20)

-Rest 1:00 Between sets-

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SKILL WORK:

Accessory

Turkish Get-Ups

3 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps