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CrossFit ATP


August 14, 2023

Monday 07.14.2023

Sign Up For the afternoon 6:30pm WOD!!

Stimulus Of the Day

Complete 8 intervals of each movement before moving to the next.

Perform a consistent number of reps each round.

Score is the total number of reps completed.

Whiteboard Of the Day

This workout is 16:00 of :20 of work and :10 of rest. Each movement will take about 4:00 to complete.

8 intervals of pull-ups will be completed before moving on to the push-ups; this format will be followed for the entire workout.

The goal is to complete as many reps as possible for all four movements. With short rest breaks, this workout creates a potent cardiorespiratory response AND a lot of muscular fatigue.

You should be able to sustain 3 and 5 reps (or more), respectively on the pull-ups and push-ups. If that’s out of reach, scale to jumping pull-ups and modified push-ups to accumulate more reps to develop strength.

Find a number that feels easy to complete for the first few intervals, but becomes challenging in sets 5-8.

Advanced athletes should start with large sets and work to hang on to those numbers as fatigue sets in.

Accessory Of the Day

"The CrossFit Warm Up"
Skill Building

Metcon Of the Day

For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
**No rest between Tabatas; complete all four in 16:00**

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