MONDAY 06/23/2025

Welcome to a new week at CrossFit ATP!

On Monday, athletes will get their engines moving with a fast-paced multiple-set workout. Then, Tuesday is our barbell conditioning day where weight is light, calories are fast, but the time frame is short. Good luck! For the middle of the week on Wednesday, it’s all cardio as we fight through moderate distance running and rowing for four rounds. Bench and GHDs are on the menu for Thursday, where we play ping-pong back for two rounds and quick chippers. Friday is another climb down and back up the ladder that will attack every part of our body. Saturday’s partner workout is our Mayhem for Water event.

EVENTS:

Sat June 28th 11:45 AM - Nutrition Workshop

Sat July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center

Sun July 13th - Carolina Summer Games in Greenville, SC (sign up for with a partner to compete or just plan on coming down to cheer everyone on!)

Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!

‍Whiteboard of the Day

Athletes will perform 5 sets of 3 front squats at 80% of their 1RM. The majority of athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort, but should take this as a sign that they should consistently be working on front rack mobility outside of metcons. Elbows should stay high during the entirety of the lift, and athletes can think about “chasing the elbows” out of the squat to keep them elevated. Taking a deep breath in at the top and exhaling as you come out of the squat will help with stability and core engagement. If the athlete is unable to front squat, allow them to modify to a back squat or goblet squat.

After each set of front squats, athletes will perform 4 box jumps at a moderate-high height. Remind athletes to jump or step down after each rep (NO REBOUNDING). The principle of pairing a strength movement with an explosive body weight movement that recruits similar muscle groups assists in strength gains and fast-twitch muscle fiber recruitment. Approach: These are superset with the front squat sets. Perform 3 reps after each squat attempt.Substitute: 3 Wall Ball Toss (20/14) for athletes who are not comfortable with jumping.

This workout blends gymnastics strength, conditioning under fatigue, and dumbbell leg stamina. The short time domain and forced rest push athletes to stay consistent and aggressive, while the strict HSPU limit how fast you can go. The goal is for repeatable intensity across all sets with similar scores.Each set should feel like a fast but tight effort, not a sprint, but not a slog.

Strict Handstand Push-ups: Athletes should attempt strict reps if they can consistently perform 3 reps unbroken. Athletes should place some type of padding under the head for protection. Athletes should focus on keeping their core engaged (avoid over-extension) and breathing with each rep for strict reps. Breathing out on the push of each rep will help with core engagement and prevent headaches from accidentally holding your breath. Athletes should lower their heads to the ground but avoid losing tension between contact with the floor and the push out of the rep. Athletes should avoid going to failure on this movement so that they can continue performing consistent volume on each set. Modify this movement to kipping HSPU, HSPU with feet on a box, or double DB strict press.

Burpee over dumbbell: Stay moving; it does not have to be fast, but consistent. Movement starts with a burpee and then a jump (or step) over the dumbbells (BOTH DUMBBELLS). Athletes can perform the burpee and jump either facing or laterally to the dumbbell. Demo the no rep tendency of jumping around the dumbbell rather than the Rx standard of jumping over the dumbbell and make sure that athletes make the correction. There is a possible trip hazard here, so ensure athletes are mindful of completely clearing the dumbbell to avoid rolling an ankle. Athletes do not have to show full extension when jumping over the dumbbells and may find that staying lower makes the movement more efficient.

Dumbbell Front Squats: Weight selected should be light, where athletes can and will complete all sets unbroken. Performed with 2 dumbbells. Hands must remain in contact with dumbbells in some form at all times. Dumbbells can be placed on the traps vertically or shoulders horizontally. The weight selected should allow athletes to complete squats in one set. Remember, the standard for this workout was that athletes must power clean the first rep up and then begin squatting (no squat cleaning into the first rep). Breathe through each rep, reach full extension/depth, and just keep moving.

STRENGTH:

5 sets

3 Front Squats @80%

4 Box Jumps (moderate-high height)

METCON:

Atlanta Bouncers

Freedom (RX'd)

3 sets

4:00 AMRAP

3 Strict Handstand Push Ups

6 Burpee Over Dumbbells

9 Dumbbell Squats (35s/25s)

-rest 1:00 between sets-

‍

Independence

3 sets

4:00 AMRAP

3 Handstand Push Ups

5 Burpee Over Dumbbells

7 Dumbbell Squats (35s/25s)

-rest 1:00 between sets-

‍

Liberty

3 sets

4:00 AMRAP

3 Push Ups

5 Up Downs

7 Single Dumbbell Squats (light)

-rest 1:00 between sets-