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CrossFit ATP


April 21, 2023

Saturday 04/22/2023

Strimulus Of The Day

All rounds in 5:00 or less.

Handstand push-ups in 2:00 or less.

Maintain consistent paces in all rounds.

Large sets of deadlifts, sit-ups, and double-unders.

Whiteboard Of the Day

This new benchmark workout is a twist on Barbara with slightly more complex movements.

Similar to Barbara, each round should not exceed 5:00; the early rounds should be closer to 4:00.

To tackle this Rx’d, athletes need to string together 7-10 unbroken reps on the handstand push-ups and deadlifts.

If reducing the handstand push-ups reps to 10/round and still finishing in under 2:00 is out of reach, scale to a barbell push press with a moderate weight.

The handstand push-ups and deadlifts should take the longest time each round, and the sit-ups and double-unders should be a sprint to finish every time.

Metcon Of the Day

5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb)
40 sit-ups
50 double-unders
– Rest 3:00 between rounds.

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