THURSDAY 06/05/2025

At CrossFit ATP, personal growth isn’t just a goal—it’s part of the process. This week’s training is packed with opportunities for athletes to push their limits and evolve both mentally and physically. Our modified Semifinal workouts are designed to challenge performance while flowing smoothly within your gym's layout. From Monday’s intense interval AMRAPs to Saturday’s classic CrossFit Total, each day brings a unique test of strength, grit, and endurance. Whether it’s tackling a brutal chipper or holding steady through a sandbag grind, every rep is a step forward. Let’s show up, dig deep, and keep growing—together.

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

This is a descending gymnastics + ascending barbell volume workout with a steady build in shoulder fatigue, barbell fatigue, and midline demand. The stimulus targets pressing endurance, barbell cycling stamina, and midline control. All while pushing athletes to manage fatigue smartly across strict, kipping, and inverted movements.The goal is to move steadily through the barbell work while protecting shoulder stamina for the increasingly challenging handstand push-up variations and wall walks. Pacing and strategy are critical to avoid hitting failure, especially in the thrusters/strict HSPUs.

Squat Clean Thrusters: The weight should be moderate and allow athletes to complete consistent singles. The barbell must start from the floor for each rep. Cleaning the weight from the ground, the athlete must pass through a full squat before standing and pressing, locking out overhead. Athletes are allowed to power clean and then front squat into a thruster. Athletes should not have any pause between fully extending after the squat and going overhead.

Thrusters: The weight selected should allow for reps to be completed in 2-4 sets. The bar will start on the floor. Athletes will clean the bar to the front rack position. Many athletes will find that a slightly wider grip than the traditional front squat front rack will allow for an easier transition from the squat into the shoulder to overhead. The focus should be on breathing out when coming out of each squat and utilizing strong leg drive to send the bar overhead from the rack position rather than relying more on the arms. Breathing with each rep will assist with core engagement and pacing. Not having the bar in contact with the upper torso coming out of the squat will result in the majority of the effort being placed on the arms rather than utilizing leg drive, meaning fast burnout on this movement. Allow athletes to modify to lighter weights or dumbbells if mobility is an issue.

Front Squats: The weight should allow reps to be completed 2-3 sets. Athletes will take the bar from the floor. The barbell should be cleaned to the front rack position. Most athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort, but should take this as a sign that they should consistently be working on front rack mobility outside of metcons. Elbows should stay high throughout the lift, and athletes can think about “chasing the elbows” out of the squat to keep them elevated. Taking a deep breath in at the top and breathing out from the squat will assist with stability and core engagement. If athletes cannot do a front squat, allow them to modify to a back squat or a goblet squat.

Kipping Handstand Push Ups: Athletes should attempt these if they can perform a set of 5 or more kipping HSPU unbroken every time. Reps are completed on a padded, flat surface. Athletes should focus on keeping the core engaged (avoid over-extension) and breathing with each rep. Breathing out on the push of each rep will help with core engagement and prevent headaches from accidentally holding your breath. When going to the floor, cue athletes to place the head on the floor, butt on the wall, load the legs up, and kip/press. Modify this movement to HSPU with feet on the box or a double DB shoulder to overhead (50’s/35’s).

Strict Handstand Push ups: Athletes should attempt strict reps if they can consistently perform 5+ reps. Athletes should place some type of padding under the head for protection. Athletes should focus on keeping their core engaged (avoid over-extension) and breathing with each rep for strict reps. Breathing out on the push of each rep will help with core engagement and prevent headaches from accidentally holding your breath. Athletes should lower their heads to the ground but avoid losing tension between contact with the floor and the push out of the rep. Athletes should avoid going to failure on this movement so that they can continue performing consistent volume on each set. Modify this movement to kipping HSPU, HSPU w/ feet on a box, or double DB strict press.

Wall Walk: Try not to rest too long between reps. Touch and go a few reps before getting a 3-5 second break at the bottom. The goal pace should be under 35 seconds. To make it a manageable standard, ensure athletes press to their knees before placing their feet on the wall, walk up to where the top of their stomach makes contact with the wall, and lower down back to the start with their hands before their feet come off the wall.

METCON:

Ira Hayes

Freedom (RX'd)

10 Squat Clean Thrusters (135/95)

30 Handstand Push Ups

20 Thrusters (135/95)

20 Strict Handstand Push Ups

30 Front Squats (135/95)

10 Wall Walks

‍

Independence

10 Squat Clean Thruster (115/85)

30 Handstand Push Ups

20 Thrusters (115/85)

20 Handstand Push Ups or 10 Strict HSPU

30 Front Squats (115/85)

10 Wall Walks

‍

Liberty

10 Dumbbell Squat Clean Thruster (light)

30 Push Ups

20 Thrusters (light)

20 Dumbbell Push Press (light)

30 Front Squats (light)

10 Inchworms

‍

MINI PUMP:

Glutes and Shoulders

2 Rounds

10 Seated Dumbbell Z Press @ Light weight – maintain control and quality RPE 5

-rest 30 seconds-

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 OR 20 Supermans

-rest 30 seconds-

10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds