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CrossFit ATP


April 25, 2023

Tuesday 04/25/2023

Workout Of the Day

Strimulus Of The Day

Pull-ups in 4 sets or less.

Consistent pace on the jumping lunges.

Gymnastics couplet with complimentary movement functions for high intensity.

Whiteboard Of the Day

This is a simple combination of 2 movements with fast cycle times.

Each movement is intended to be done in large chunks of 6 reps or more at a time.

As a result, this workout should be a constant flow of fast-paced sets that keep the heart rate high.

The lunges should not exceed 1:30 to complete each round and should be scaled if stringing together 8+ unbroken reps isn’t manageable.

The pull-ups can be reduced in volume to 20 reps, but athletes need to be able to string together 5+ reps in the workout. If not, banded pull-ups can be used as a scale today.

Warm-Up Of the Day


2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups

Strength Skill Of the Day

5 sets for load:
1 strict weighted pull-up
– Rest exactly 1:00 between sets.

Metcon Of the Day

3 rounds for time:
30 jumping lunges
25 pull-ups

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