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CrossFit ATP


September 18, 2023

Monday 09/18/2023

Hours & Athletic Club Hours Start Monday!
Details to gain 24 hour access ("Hybrid Access")
Soft Roll Out This Week
If you want hybrid club or hybrid CrossFit access talk to wade!

Whiteboard Of the Day

Today, we get to hit the benchmark workout “Helen.” We last completed this workout on August 3, 2023. So, if you’ve done this one before, be sure to check your previous time and submit your scores in the CrossFit app.

The goal is to start at a fast pace, maintain a fast pace, and try to end at a fast pace. Scaling should allow you to finish this one sub 10:00.

If you cannot hit each run in 2:00 or less, scale to 200 m.

Scale the KB swing load if needed so that you can immediately pick up the KB and swing it unbroken without walking through the gym or taking a break first.

Break the pull-ups up as desired, but these sets shouldn’t exceed :45. Reduce to 9 reps or scale to jumping pull-ups or ring rows if needed.

Metcon Of the Day

3 rounds for time:

400-m run
21 KB swings (35/53 lb)
12 pull-ups

Strength Of the Day

For Quality
30 strict pull-ups
use good gymnastics body positions hollow and arch!

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