THURSDAY 05/22/2025

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

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.

The stimulus is primarily aerobic capacity and muscular endurance, especially in the hips, posterior chain, and lungs. This should feel like a steady burn,  being a mental push to hold your pace and finish strong. It’s a great conditioning piece that rewards smooth movement and controlled breathing.

Kettlebell Swings: Weight should be moderate and allow for near non-stop movement for the entire 40-seconds. Focus on big hips, breathing, and utilizing momentum to go into the next rep. Athletes will perform an American swing, ending with the bottom of the KB facing the ceiling. Cue athletes to make sure that their arms are locked overhead before coming down. Stress the importance of keeping the chest up during the bottom portion of the swing to avoid excess stress on the lower back. A muscular contraction of the glutes will aid in sending the KB overhead and help prevent overextension of the lower back/hips. Modify this movement by lowering the weight or swinging to eye level. Athletes can perform a faster “snatching” style of KB swing (bending the arms during the swing), but should be aware that this places more significant stress on the biceps. The traditional style of straighter arms during the swings results in a slower cycle time but does not put extra fatigue on the upper body.

Box Step Up: Move with a non-stop effort while keeping your breathing under control. The standard is to start with both feet on the floor and end with both feet on the box with the athlete standing at full extension. Athletes must alternate the leg they step up with on each rep. Stepping up with the same leg for successive reps is a no-rep.

Burpee to 6-inch target: Keep moving, that’s all we want. Athletes will start by standing tall and then drop to the floor, making contact with the chest/quads and the floor. Rep is completed with the athlete standing and jumping to a target six inches over their max reach when standing tall with arms extended overhead (both hands must make contact with the target simultaneously). Demonstrate the technique of keeping the legs wider to allow hinging at the hip rather than a narrower stance that requires squatting (and more work on the quads) to get to the floor. If an athlete misses the target with one hand, the jump has to be redone, but the burpee does not.

STRENGTH:

Max Rep Bench Press + Burn Out Set

Week 9: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:

Private Ryan

Freedom (RX'd)

15:00 AMRAP:

10 Kettlebell Sumo Deadlift High Pull (53/35)

10 Box Step Ups (24/20)

10 Burpee to Bar

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Independence

15:00 AMRAP:

10 Kettlebell Sumo Deadlift High Pull (35/26)

10 Box Step Ups (20)

10 Burpee to Bar

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Liberty

15:00 AMRAP:

10 Kettlebell Sumo Deadlift High Pull (light)

10 Box Step Ups (20/16)

10 Up Downs