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CrossFit ATP


December 18, 2023

Monday 12/18/2023

Up Coming Gym Events
Jan 1st
Ashley Jumps in freezing pool
Jan 2nd
CrossFit ATP's 7th Birthday!
Jan 1st-7th
Bring A Friend Week
Jan 20th
Giant Gym Movie Night
March 1st
March 8th
March 15th

Whiteboard Of the Day

Focus on cycling a light barbell for moderately big sets today. The push jerk weight should be light enough so that you can complete the 15 reps unbroken for at least 3 out of the 5 rounds.

Use this workout to build quality push jerk movement patterns with a lighter load. This will also save your shoulders and allow you to move faster during the chest-to-bar pull-ups and sumo deadlift high pulls.

If you can’t complete the chest-to-bar pull-ups in 3 sets or less, lower the reps or scale to pull-ups to hit 12 fast reps.

The sumo deadlift high pull will affect shoulders and grip. Choose a light load that allows for 2 or fewer sets for the entire workout.

Expect your shoulders and grip to fatigue.

Advanced athletes should try and go unbroken for the entire workout and limit rest between movements.

Workout Of the Day

5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)

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