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CrossFit ATP


September 14, 2023

Thursday 09/14/2023

Hours & Athletic Club Hours Start Monday!
Details to gain 24 hour access ("Hybrid Access")
Soft Roll Out This Week
If you want hybrid club or hybrid CrossFit access talk to wade!

Whiteboard Of the Day

In today’s interval-style workout, get through the rope climbs quickly to give yourself as much time as possible to perform wall-ball shots.

If you go for the Rx’d number of rope climbs, you should finish by the :40 mark in order to have at least 1:00 for wall-ball shots.

Advanced athletes that can perform 2 rope climbs in less than :30 should try for one legless rope climb and one legged, but only if you can still have at least 1:00 to perform wall-ball shots.

The wall-ball shot loading should allow you to perform at least 10 reps unbroken before breaking.

After the workout, we will spend time stretching and mobilizing.

Metcon Of the Day

Every 2:00 for 6 rounds:
2 rope climbs
Max wall-ball shots in remaining time
Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

Accessory Strength Of the Day

Four Sets of Seven Reps Each Arm
3 Position DB Bent Over Rows

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