TUESDAY 05/20/2025

This upcoming week at CrossFit ATP is packed with variety, intensity, and skill development to keep you progressing and engaged. Monday kicks off with a focus on staying smooth through skill work, paired with a 3-rep max strict press to build upper body strength. On Tuesday, athletes will team up for a grindy, bodyweight-heavy aerobic piece followed by a challenging 20-rep back squat set. Wednesday emphasizes tight midline control and fast transitions during a core-intensive workout, with clean deadlift and pull work to reinforce strong lifting mechanics. Thursday calls for moderate intensity as athletes take on a barbell engine piece with jump rope skills, balanced by bench press burnout work, and Friday delivers a fun challenge with descending reps and ascending weights/box heights alongside strict pull-up practice—before closing the week on Saturday with a team WOD featuring high-volume machine work, barbell cycling, and static holds. Let's get after it!

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

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 - 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 15:00 AMRAP is a grindy, bodyweight-based aerobic piece with a steady gymnastics stamina test. The goal is to accumulate as many rounds as possible of the 3-6-9 amrap while alternating who is working by sending one partner on a 100m medball run. The workout challenges upper-body push/pull endurance, aerobic consistency, and smart pacing.This workout should feel nonstop because the reps are low and the movements are simple. The only “rest” you get is the short run while your partner works. It's an actual shared engine workout where efficiency and clean transitions are key.

Run: The run is performed with a wall ball (20/14), and athletes may carry the weight however they choose. Pacing should be moderate (70-75%). Athletes should aim to slow down the final 25m of the first run while finishing strong on the second. Let’s try to keep these under 45 seconds. Scale to help athletes keep the intensity. Ensure athletes are cautious while running with weight. If your gym is unable to run the 100m distance, change to 5 shuttle runs with the med ball where each rep is 25 feet down + 25 feet back. Athletes do not need to touch the ground today if performing this option.

Pull-ups: Athletes should choose a variation of pull-ups that will allow them to complete sets of 3 strict reps at a time when fresh. Athletes can use chip up or traditional grip when performing the movement. These sets should be of moderate difficulty if modified to a different movement, meaning that athletes should use a band tension (if banding pull-ups) that will allow for the recommended number of reps above and not “slingshot” them over the bar due to too much assistance. Pull-ups can be modified to banded pull ups, ring rows, or bodyweight rows on a racked bar (attached to the rig with bands).

Push-ups: Athletes should approach push-ups in fast, quick sets (3-6 reps). The core should stay engaged throughout the movement, and athletes should breathe out when pushing off the floor. When on the floor, hands should be in line with the sternum. Arms should make an “A” shape with the body. If athletes are in a “T” position with the arms, this is a weaker pushing position and will possibly result in shoulder impingement. Resting on the knees and taking tension off of the arms and upper body will help prevent fatigue from setting in due to unnecessary time under tension on the upper body. Movement can be modified to pushups on the side of a box, a racked bar, or a floor plate press (55/45).

Air Squats: Athletes will assume a squat width stance, squat below parallel, and return to full extension of the hips and knees. If athletes have difficulty reaching depth, allow them to squat to a box or a wall ball on a hi-temp plate. Caution athletes of performing the common faults of missing below parallel or not reaching full extension due to going too fast. For athletes with difficulty reaching full extension, cue them to “get your chest tall” at the top of each rep. The goal for squats throughout the Murph prep workouts is to establish a smooth and consistent pace that allows for non-stop movement.

STRENGTH:

Back Squat

1x20

Week 8: 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:

Lincoln:

Freedom (RX'd)

Teams of 2

15:00 AMRAP

Partner 1: 100m Medball Run (20/14)

Partner 2: AMRAP

3 Strict Pull-Ups

6 Push-Ups

9 Air Squats

‍

Independence

15:00 AMRAP

Partner 1: 100m Medball Run (14/10)

Partner 2: AMRAP

2 Pull-Ups

4 Push-Ups

6 Air Squats

‍

Liberty

15:00 AMRAP

Partner 1: 50m Medball Run (light)

Partner 2: AMRAP

3 Ring Rows

5 Bar Push-Ups

7 Air Squats

‍

-Switch when the run is complete. Continue from where your partner left off on the AMRAP. Score is Rounds + Reps of the AMRAP.