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CrossFit ATP


July 31, 2023

Monday 09312023

Stimulus Of the Day

Muscle-ups in 3 sets or less. Devils presses in 1:30 or less.

Moderate DB loading.

Keep rounds to 3:00 or less.

Whiteboard Of the Day

Today, we kick off the week with a bang! Expect the shoulders to feel like boulders and the dip in the muscle-up to get more challenging as time goes on. Manage your pace on the devils presses and avoid single reps on the muscle-ups.

A single round of this workout should take no longer than 3:00.

If you have muscle-ups but not consistent sets of multiple reps, scale to 3-4 reps each round.

The devils press loading should allow you to move smoothly with sound technique for the entire workout.

Strength Of the Day

Bent Over Rows

Metcon Of the Day

7 muscle-ups
7 devils presses (35/50 lb)
– Use two DBs.

Alternative Version

7 chest-to-bar pull-ups
7 ring dips
7 devil’s presses (25/35 lb)
– Use two dumbbells.

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