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CrossFit ATP


August 6, 2023

Monday Funday 08/007/02023

Stimulus Of the Day

Advanced athletes should push to go sub 10:00.

Burpee box-overs should take 2:30 or less.

Deadlifts and overhead squats should take :90 or less.

Muscle-ups should take no more than 3:00.

Whiteboard Of the Day

Today’s workout is a sprint-style chipper. Athletes will likely come out hot on the burpee box-overs. Encourage a consistence pace, leaving something in the tank for the rest of the workout.

The overhead squat will be the limiting factor for barbell load. Athletes will use the same bar for both the deadlift and overhead squats. This means some might fly through the deadlift because the loading is light. That is OK.

Everyone should get on the rings in some capacity for the muscle-ups. We will work on a muscle-up progression in the specific warm-up.

Be sure to stretch and mobilize before leaving.

Strength Of the Day

Glute Ham Raises

Metcon Of the Day

For time:
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups

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