SATURDAY 05/31/2025

Get ready for a powerful week of training at CrossFit ATP, where every day offers a new opportunity to challenge yourself and push your limits. We start Monday with Murph, honoring Navy Lieutenant Michael Murphy and setting the tone with purpose and grit. Tuesday brings a moderate-paced workout—perfect for recovery or ramping up the intensity, followed by Wednesday’s sprint intervals that test your engine and barbell skills. Thursday delivers a fast-paced core and shuttle sprint ladder, leading into Friday’s two-part workout that builds strength and skill under pressure. We wrap up on Saturday with a partner WOD that rewards smart pacing, solid teamwork, and steady effort.

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 2 PM - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

Stimulus for today's workout is steady and consistent pacing into strategic sets and weights on the bar to minimize fatigue while maximizing efficiency.Athletes will have a fun workout as they choose their weights for back squats and adjust them each round to reach the set totals (5000/4000 lbs). It's important to place the weights on the sides and know how to safely load and unload the bar. Remember that each round's total must be exact or over, and being 5 lbs under won't count, so make sure to do the math correctly before starting the workout.

Burpee Box Jump Over: We want these to be swift and efficient. Athletes should try to complete 5+ reps back and forth. Rep consists of burpee plus box jump-over. Athletes do not have to show full extension on top of the box when jumping over. Athletes can jump over the box without contact or on top of the box and jump down/step down to the other side. If jumping on top, both feet must make contact before moving to the opposite side. Feet are the only body part allowed to make contact with the box. Demo the method of stepping out of the burpee to set up for the jump and turning on the box to set up for the next burpee. Modify this movement by making it a burpee box step over or a burpee box get over.

Front Squats: For front squats, athletes can take the bar from the floor or squat rack. The weight used can vary for each athlete, and lighter weights will require more reps, while heavier weights will cause more exhaustion to the lower body. It's important for athletes to keep their chest tall, keep all toes in contact with the floor, and maintain a solid and stable core throughout the exercise.

METCON:

Parris Island

Freedom (RX'd)

Teams of 2

3 Rounds

50 Burpee Box Jump Overs (20)

Reps of Front Squats Totaling 5000/4000lbs**

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Independence

Teams of 2

3 Rounds

40 Burpee Box Jump Over (20)

Reps of Front Squats Totaling 4000/3200lbs

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Liberty

Teams of 2

3 Rounds

30 Up Down + Step Ups (20/16)

50 Dumbbell Front Squats (light)

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*You can take the bar from the rack*

*Split reps as desired*

*Partners can choose the weight on their barbell and can have different weights for each partner.

5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total).

Bar weight is allowed to be changed across sets.

SKILL WORK:

Gymnastics: Ring Dips

6 rounds of Max Effort, alternating between exercises [40 seconds of work/20 seconds of rest]

Strength Option

Level 1: Heel Assist Box Dips / Inchworm to Push Up

Level 2: Heel Box Ring Dips / Ring Support Tuck Ups

Level 3: Ring Dips / Ring Support Tuck Ups

Conditioning Option Criteria to be able to do this option: 4-6 Strict Ring Dips

Workout:

6 min AMRAP [Add 2 Ring Dip to Each Round]

2 Strict Ring Dips

60 Double Unders