TUESDAY 05/27/2025

Get ready for a powerful week of training at CrossFit ATP, where every day offers a new opportunity to challenge yourself and push your limits. We start Monday with Murph, honoring Navy Lieutenant Michael Murphy and setting the tone with purpose and grit. Tuesday brings a moderate-paced workout—perfect for recovery or ramping up the intensity, followed by Wednesday’s sprint intervals that test your engine and barbell skills. Thursday delivers a fast-paced core and shuttle sprint ladder, leading into Friday’s two-part workout that builds strength and skill under pressure. We wrap up on Saturday with a partner WOD that rewards smart pacing, solid teamwork, and steady effort.

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 2 PM - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

Bike: Athletes should go with whatever pace allows them to keep the calories rolling. Standing or sitting could work well for athletes trying to roll the legs out after Murph.

Ski/Row: Athletes should be aiming for a steady pace to work the calories off rather than trying to sprint while on the machine. Demonstrate the incorrect form of almost exclusively using the arms (which will make push-ups exponentially harder) and then demonstrate the correct form of using the weight of the upper body to help drive the handles down and finish with the arms. Point out the benefit of pushing the hips back and loading the posterior chain when in the finish position at the bottom of the pull, rather than just bending at the waist and incorrectly placing the load all on the low back. Cue athletes to breathe with each pull to help maintain pacing.

DB/KB Carry: The weight needs to be light enough for athletes to stay unbroken throughout the workout. The KB/DB will be carried in the front hold position. Athletes should focus on locking in a strong grip and setting their shoulders down and back. Taking short, fast steps will allow athletes to keep their cores engaged during carry.

Walking Lunges: This is unweighted so make sure the athletes push the pace. Athletes need to find a cadence which allows them to go unbroken on the lunges.

STRENGTH:

Strict Press

EMOM 8

8x 2 Strict Press every 1:00 @90% of 3RM

METCON:

Bragg

Freedom

10:00 AMRAP

10-15-20-25….

Calorie Air Bike

25-50-75-100-125ft...

Kettlebell or Dumbbell Front Rack Carry (2x53/35 or 2x50/35)

Women Calories: 8-12-16-20…

-Rest 2:00-

10:00 AMRAP

10-15-20-25….

Calorie Row (Or Ski)

25-50-75-100-125ft...

Walking Lunge

Women Calories: 8-12-16-20…

‍

Independence

AMRAP 10:00

5-10-15-20….

Calorie Bike Erg (Or Air Bike)

25-50-75-100-125ft…

Kettlebell or Dumbbell Front Rack Carry (2x35/26 or 2x35/25)

-Rest 2:00-

AMRAP 10:00

10-15-20-25….

Calorie Row (Or Ski)

25-50-75-100-125ft…

Walking Lunge

Womens Calories: 4-8-12-16-20…

‍

Liberty

AMRAP 10:00

4-8-12-16….Calorie Air Bike

25-50-75-100-125ft…

Kettlebell or Dumbbell Front Rack Carry  (2x26/15 or 2x25/15)

-Rest 2:00-

AMRAP 10:00

4-8-12-16….

Calorie Ski (Or Row)

25-50-75-100-125ft…

Walking Lunge

Womens Calories: 3-6-9-12…