TUESDAY 05/06/2025

Get ready for an exhilarating week ahead at CrossFit ATP! We're kicking off Monday with a Murph Prep workout and a 20-rep Back Squat to build strength and confidence. Tuesday turns up the heat with a core-blasting combo of GHD Sit-Ups and Box Jump Overs, paired with Olympic lifting and pressing. On Wednesday, challenge your endurance in an inclusive AMRAP featuring rowing and gymnastics, plus strict pull-up skill work. The intensity ramps up Thursday with fast-paced 2-minute sprints and a heavy-hitting bench press session. We close out the week with a full-body chipper on Friday and a fun, challenging partner WOD on Saturday—let’s crush it together!

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 (PRE-SALE T-SHIRTS ON THE APP)

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

‍Whiteboard of the Day

Athletes will be performing 10 sets of 1 Power Clean + 1 Hang Power Clean +1 Push Jerk every 1:00 for 10:00. Each set is a complex, meaning the bar cannot be dropped until the PC, HPC, and PJ have been completed. For the Power Clean, encourage all athletes to utilize a hook-grip and load the hips when beginning each rep. Use leg drive rather than placing all work on the lower back by keeping the hips too high. The upper back/lats should be locked in with knuckles down during the pulling phases to ensure the bar maintains a close proximity to the body. The athlete’s feet should move from the jumping position to the landing position when receiving the bar. For the hang power clean, athletes will lower the bar to above the knee and repeat the same performance points as they did with the regular power clean. For the Push Jerk, athletes can remain in their squat stance to maintain a wider stance with feet to help keep their chest up during the dip and prevent their heels from coming off the floor. Cue athletes to breathe out while pressing to engage their core and assist in overhead stability. Push jerk denotes that athletes can dip, stand/press, and then re-dip under the bar when receiving.

This workout is a fast-paced, midline-focused sprint that blends high-volume GHD sit-ups with box jump overs in descending reps of 40-30-20. The goal is to challenge midline stamina and hip flexor endurance while demanding consistent movement and coordination under fatigue.Athletes should focus on clean, efficient movement, smart sets on the GHD, and smooth pacing through the jump overs. This one is all about staying composed early and finishing strong.

GHD situps: Pacing should be smooth and steady while trying to stay non-stop. Ensure athletes know how to adjust the GHD quickly if heights differ. Always speak to athletes about the risks of rhabdo when demoing GHDs (not to scare athletes, but to bring awareness). It’s important to mention that they should not apply heat to the muscles if they experience severe cramping, as this can make rhabdo worse. If an athlete suspects they have rhabdo or their urine turns a dark brown, they should go to the hospital immediately. The footpad setting on the GHD should allow the hips to be slightly past the peak of the hip pad while the legs are slightly bent. Focus when sitting back should be a slight bend in the knees, neutral head, and wide arms. Focus when sitting up should be an extension of the legs, throwing the arms, and breathing out. Athletes who are new or returning from a break are highly encouraged to modify this movement. Modify this movement to GHDs to parallel, strict abmat situps (hands behind the head or crossed over the chest) or abmat situps.

Box Jump Over: 20in for men and women. Remind athletes to be very careful at this station and focus on being steady. Athletes can clear the box in one jump (Not recommended) or jump to the top and down to the other side. If jumping on top of the box, athletes do not have to fully extend before going down to the other side, but both feet must make contact with the top of the box if jumping on top. Pick a box height that is not intimidating to athletes so they can move consistently.

STRENGTH:

Power Clean + Hang Power Clean + Push Jerk

1x3

Every 1:00 (10:00)

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @75%

-into-

3x5 Shoulder Press (Light)

METCON:

Talladega Nights

Freedom (RX'd)

40-30-20

GHDs (Or V-Ups)

Box Jump Overs (20)

‍

Independence

30-20-10

GHDs (Or V-Ups)

Box Jump Overs

‍

Liberty

30-20-10

Sit Ups

Box Step Ups (20)