SATURDAY 05/24/2025

This upcoming week at CrossFit ATP is packed with variety, intensity, and skill development to keep you progressing and engaged. Monday kicks off with a focus on staying smooth through skill work, paired with a 3-rep max strict press to build upper body strength. On Tuesday, athletes will team up for a grindy, bodyweight-heavy aerobic piece followed by a challenging 20-rep back squat set. Wednesday emphasizes tight midline control and fast transitions during a core-intensive workout, with clean deadlift and pull work to reinforce strong lifting mechanics. Thursday calls for moderate intensity as athletes take on a barbell engine piece with jump rope skills, balanced by bench press burnout work, and Friday delivers a fun challenge with descending reps and ascending weights/box heights alongside strict pull-up practice—before closing the week on Saturday with a team WOD featuring high-volume machine work, barbell cycling, and static holds. Let's get after it!

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

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

July 12th - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

This team workout combines high-volume machine work, moderate-load barbell cycling, and static holds under tension to create a grindy partner test emphasizing communication, midline control, and work capacity under duress.The goal is to accumulate all work as fast as possible, but every calorie comes with a cost. The partner must maintain a static hold (handstand or bear hug/front rack), making this more than just an aerobic test. The stimulus shifts between engine output, barbell power, and grip/midline fatigue, demanding constant effort from both partners and on-point communication skills.

Air Bike: Athletes should aim to keep bike effort around 80% and only stay on the bike for amounts that will allow them to stop before reaching burnout or heavy leg fatigue and continue that pace for roughly a 1:1 ratio of work to rest.Athletes should discuss a strategy of transitions before workouts and a.) switch after a certain amount of calories (works well for equally paired athletes) or b.) switch after a certain amount of time (works well for athletes who may be a stronger partner on the bike. If a pair has athletes of an extreme height difference, they are allowed two separate bikes but must wait until one athlete is off their bike before the other athlete gets on their bike. Ramping the bike up for an initial 4-6 seconds and coasting down to do a maintenance pace for the remaining calories will keep teams moving efficiently.

Power Clean: The weight selected should allow athletes to complete a set of 5 touch-and-go reps or fast singles smoothly (-60%). Athletes should be able to approach the bar every time with full confidence in completing reps without the chance of failure. Remind athletes to drive with their legs so they don’t place unnecessary stress on the lower back. Going with sets of 5 will help give each partner a good breather to maximize output rather than singles back and forth.

METCON:

Valor

Freedom (RX'd)

Teams of 2

100/80 Calorie Air Bike (Or 4000/3600m Bike Erg)

* Partner must hold a Handstand while other partner bikes

-into-

50 Power Cleans (155/105) (split as needed)

-into-

100/80 Calorie Air Bike (Or 4000/3600m Bike Erg)

*Partner must Front Hold a Sandbag Bear Hug (150/100) or Barbell Front Rack Hold (155/105) while other partner Bikes

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Independence

Teams of 2

80/64 Calorie Air Bike (Or 3500/3000m Bike Erg)

* Partner Holds Handstand

-into-

50 Power Cleans (135/95) (split as needed)

-into-

80/64 Calorie Air Bike (Or 3500/3000m Bike Erg)

*Partner Front Holds Sandbag Bear Hug (100/70) or Barbell Front Rack Hold (135/95)

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Liberty

Teams of 2

50/40 Calorie Air Bike (Or 2000/1800m Bike Erg)

* Partner Holds Plank

-into-

50 Dumbbell Power Cleans (light) (split as needed)

-into-

50/40 Calorie Air Bike (Or 2000/1800m Bike Erg)

*Partner Front Holds Sandbag Bear Hug (light) or Barbell Front Rack Hold (light)

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MINI PUMP:

Arms and Core

4 rounds:

10 Standing Tricep DB French Press @ moderate weight RPE 7

-rest 30 seconds-

10 Standing Barbell Curl @ moderate weight RPE 7

-rest 30 seconds-

30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm

-switch arms-

30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm

-Rest 2 minutes between rounds-