Get ready for an exhilarating week ahead at CrossFit ATP! We're kicking off Monday with a Murph Prep workout and a 20-rep Back Squat to build strength and confidence. Tuesday turns up the heat with a core-blasting combo of GHD Sit-Ups and Box Jump Overs, paired with Olympic lifting and pressing. On Wednesday, challenge your endurance in an inclusive AMRAP featuring rowing and gymnastics, plus strict pull-up skill work. The intensity ramps up Thursday with fast-paced 2-minute sprints and a heavy-hitting bench press session. We close out the week with a full-body chipper on Friday and a fun, challenging partner WOD on Saturday—let’s crush it 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
Athletes are performing a max set on bench press and then resting 1:00. During their rest, they will drop the weight down on their bars by 50%. As soon as the rest is completed, they will perform their “Burn Out Set.” Athletes should load their shoulders down and back against the bench, keep their glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling the feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle “J” pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and ending over the shoulders again. Athletes should use a spotter.
This workout is all about repeatable power output under fatigue, blending fast-paced, high-skill movement with a sprint-style calorie assault on the bike. The structure—short 2:00 intervals repeated five times—creates a high-intensity interval training stimulus that tests the athlete’s ability to recover quickly and perform consistently across sets.The goal of each round is to get through the double unders and line-facing burpees efficiently, so there’s as much time as possible left to accumulate calories on the Air Bike. Those final calories are your score, so they must be treated like a repeatable push pace effort each round.
Double Unders: Unbroken! Take a deep breath before starting. Hands should stay by the sides/slightly in front of the body, and shoulders should remain relaxed to avoid tripping on the rope. If athletes cannot consistently perform double unders, have them modify to single unders, perform plate hops to a 10lb hi-temp, or perform high bunny jumps with a double tap on the legs with each hand during each jump to help train the timing of double unders. Ensure that athletes are not excessively pulling the feet back in a donkey kick motion and not excessively piking forward (both of which will increase the chance of catching on the rope).
Line Facing Burpee: Pacing needs to be consistent and approached at a moderate-aggressive effort to maximize time on the bike. Don’t sell out, but try to finish under 40 seconds every time. Movement starts with a burpee facing a line and then a jump over that line. Athletes must face the line when performing the burpee, but can jump laterally over the line. Athletes do not have to show full extension when jumping over the line and will find that staying lower makes the movement more efficient. Based on previous years’ standard, athletes do not have to perform a two-foot take off or two-foot landing, but both feet must be off the floor as the majority of the body passes over the line. Modify this movement to burpee line step-overs.
Air Bike: Effort on the bike should be high (80%+), but not all out. Save a little in the tank since the rest is short, and you can possibly increase on the final. Athletes should adjust the bike correctly regarding seat height and distance from the handles. Both adjustments should allow for an extension of the legs and arms, but not a complete lockout. Athletes should use the warmup portion to establish correct bike settings. Assault bikes respond well to a quick, fast start and a coast down to the working pace.
STRENGTH:
Max Rep Bench Press + Burn Out Set
Week 7:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above.
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
METCON:
Talladega Superspeedway
Freedom (RX'd)
2:00 AMRAP (5 sets)
50 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
Independence
2:00 AMRAP (5 sets)
35 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
Liberty
2:00 AMRAP (5 sets)
30 Single Unders
5 Up Downs
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
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