SATURDAY 05/17/2025

A new week at CrossFit ATP means new opportunities to get better, push harder, and grow stronger. On Monday, we’ll kick off Murph Prep—bring your weighted vest if you’re ready for the extra challenge. Tuesday brings a mix of burpees to a target and single unders, a combo sure to elevate your heart rate. Wednesday's 12:00 AMRAP is designed for nonstop movement, while Thursday will test your midline endurance with a similar pacing style. Friday delivers a fun and strategic challenge with descending reps and rising weights and box heights. We’ll finish the week strong with Saturday’s fast-paced partner AMRAPs—sync up, go hard, and enjoy the grind together!

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm

Committed Club - Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS ON THE APP)

June 7th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

This workout is built around fast, aggressive intervals with a heavy emphasis on team coordination, aerobic pacing, and moderate barbell cycling. The goal is to move consistently, communicate clearly, and accumulate rounds without redlining, knowing you have 2:00 rest to reload between AMRAPs. Approach the first set a little lighter on the pacing and try to increase or hold on for the following two sets.This workout rewards teams that communicate well, stay sharp under fatigue, and perform smoothly across all stations without panicking or getting sloppy.

Shuttle Run: Pacing should be aggressive (80%) where athletes will run 25ft down/25ft back and then tag their partner. Continue until 8 reps total (4 each) have been accumulated. The effort on these should be high. Athletes must touch behind the target line with both feet and 1 hand (3 points of contact) before returning. It is also important for athletes to practice their transition at the turnaround point because this is a spot where many athletes will lose time due to inefficiency. If athletes cannot perform shuttle sprints, allow them to perform a machine sprint or double/single unders of a similar time domain.

Power Snatch: The weight selected should be moderately light (-50%), and athletes could hit touch-and-go reps without breaking down in the form. Demo and encourage the use of hook grip for all athletes (even if they have tiny hands). Some athletes will attempt to muscle snatch when they are fresh (or at least not pull under the bar) and will quickly burn out. Encourage athletes to pull themselves under the bar from Rep 1 and continue to maximize efficiency and decrease the total number of sets needed.

Toes to bar: The goal should be for athletes to complete consistent sets of 5 or more reps at a time. For athletes who have difficulty stringing reps together, the timing from knees to elbows will allow athletes to feel the timing needed for toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups. If only one partner can perform Toes to Bar, then take out the synchronization and have both athletes hang simultaneously and complete their movements with the same reps.

METCON:

Fool’s Gold

Freedom (RX'd)

Teams of 2

3 sets:

7:00 AMRAP

8x50ft Shuttle Runs (4 each/1:1)

16 Power Snatches (95/65) (split)

8 Synchro Toes to Bar

-rest 2:00 between sets-

‍

Independence

Teams of 2

3 sets:

7:00 AMRAP

6x50ft Shuttle Runs (4 each/1:1)

12 Power Snatches (75/55) (split)

6 Synchro Toes to Bar

-rest 2:00 between sets-

‍

Liberty

Teams of 2

3 sets:

7:00 AMRAP

6x50ft Shuttle Runs (4 each/1:1)

12 Dumbbell Snatches (light) (split)

6 Synchro Hanging Knee Raises

-rest 2:00 between sets-

ACCESSORY:

Accumulate 4 minutes of a plank hold (elbows)

-rest as needed between breaks-