THURSDAY 05/29/2025

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:

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

Athletes are back squatting at the weight they used last week (+ their weekly increase amount) for 20 reps. This strength cycle can be just as mentally taxing as it is physically taxing, so athletes should get mentally prepared before their attempt and stay focused on breathing and control. The volume will stay the same across the coming weeks, with the weight increasing incrementally. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath at the top of each rep, brace, and then breathe out when coming out of the squat. Make sure that the lifting area is clear of loose items, and take a moment to teach athletes how to bail from a failed squat by demoing with a PVC pipe.

This workout is a descending ladder sprint, pairing short, fast shuttle runs with high-volume core work. Start conservative (70-75%), and ramp up the pace when you get through the round of 6 shuttle runs (85-90%).The goal is to move aggressively on the runs while managing core fatigue enough to stay consistent and minimize rest before and after the V-Ups.

Shuttle Run: Pacing should be moderate (75%) off the start and ramp up to a sprint-ish pace when the end is near. Shuttle runs will have athletes running back and forth to accumulate certain distances. 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.

V-Ups: Pacing should be smooth and steady while trying to stay non-stop. Modify this movement to crunches, strict abmat situps (hands behind the head or crossed over the chest) or abmat situps.

STRENGTH:

Back Squat

1x20

Week 9: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.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:

Pendleton

Freedom (RX'd)

10-9-8-7-6-5-4-3-2-150ft Shuttle Runs

12 V-Ups after each set

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Independence

10-9-8-7-6-5-4-3-2-150ft Shuttle Runs

10 V-Ups after each set

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Liberty

10-9-8-7-6-5-4-3-2-150ft Shuttle Runs

10 Sit Ups after each set