TUESDAY 06/03/2025

At CrossFit ATP, personal growth isn’t just a goal—it’s part of the process. This week’s training is packed with opportunities for athletes to push their limits and evolve both mentally and physically. Our modified Semifinal workouts are designed to challenge performance while flowing smoothly within your gym's layout. From Monday’s intense interval AMRAPs to Saturday’s classic CrossFit Total, each day brings a unique test of strength, grit, and endurance. Whether it’s tackling a brutal chipper or holding steady through a sandbag grind, every rep is a step forward. Let’s show up, dig deep, and keep growing—together.

EVENTS:

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

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 in at the top of the rep, brace, and then breathe out when coming out of the squat. The feet should remain active throughout each lift, with athletes gripping their toes and keeping the weight balanced across the entire foot. Athletes should think about “driving the floor away with the feet '' when standing from the squat to encourage optimal leg engagement. Demonstrate the proper technique to athletes of how to bail from a failed attempt with a PVC pipe and ensure lifting areas are clear in case of dropped barbells on failed reps.

This 12:00 AMRAP is a high-skill, high-fatigue ascending ladder, focused on gymnastics, barbell strength, and midline-intensive control. Each round increases in difficulty as muscle-ups and back squats climb by 2 reps, while the handstand walk distance stays fixed at 30ft. Athletes should plan to begin breaking reps into sets sooner rather than later to avoid early burnout.The goal is to accumulate as many rounds and reps as possible, while managing shoulder/leg fatigue, and consistency on the hands. Please adjust skill, weight to allow athletes a consistent effort during the 12:00.

Muscle Ups: Athletes can choose between Ring or Bar. These should only be attempted if the athlete is comfortable with 3-5 reps when fresh. The workout will make them harder from all the pulling/grip and shoulders, so ensure athletes are cautious and use the chest to bar option as needed.

Back Squats: Weight needs to be moderate(-60% or less of 1RM Back Squat), where athletes can move smoothly and steadily without hesitation or the risk of failure. Athletes must be cautious about getting loose at the bottom while trying to move too fast. Remind athletes to stay tight and keep the chest up while maintaining the squat standards. Full depth and reach extension at the top. Stay consistent from rep to rep. Weight should be taken from the rack, and athletes should aim to complete sets unbroken.

Handstand Walk: Athletes should handstand walk if they can consistently demonstrate controlled, forward momentum while on their hands. The goal should be 15ft unbroken sections. When upside down, legs should be together and toes pointed to ensure maximum control. The weight should shift at the hips from hand to hand to allow athletes to pick up their hands for the next step. The athlete’s body weight should be in the mid-hand (across the upper palm), and athletes should focus on “rolling” the weight towards the fingertips with each step to maintain forward momentum. Lastly, athletes should breathe while upside down rather than taking shallow breaths or holding their breath. If an athlete comes down three times within a 15ft section, instruct them to finish the remaining distance with a bear crawl. If an athlete cannot handstand, they should seal walk for the same distance or bear crawl for double the distance.

STRENGTH:

Back Squat

1x20

Week 10: 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:

June Carter

Freedom (RX'd)

12:00 AMRAP

2 Muscle Ups (Or 2x Chest to Bar)

2 Back Squats (185/125)

30ft Handstand Walk (15 feet out and back) (Or 2 Wall Walks)

*Add 2 reps to the muscle-ups and squats every round

‍

Independence

12:00 AMRAP

2 Kipping Chest to Bar

2 Back Squats (155/105)

15ft Handstand Walk (Or 2 Wall Walks)

-Add 2 reps to the muscle-ups and squats every round

‍

Liberty

12:00 AMRAP

2 Jumping Pull Ups

2 Dumbbell Front Squats (light)

30ft Bear Crawl (15 feet out and back)

-Add 2 reps to the muscle-ups and squats every round