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CrossFit ATP

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July 11, 2023

Tuesday 07/11/2023

Stimulus Of the Day

High-skill couplet. Box jumps complete sub 1:00 and rope climbs sub 1:30.

Utilize scaling options that will still be a bit of a challenge, but still sustainable throughout the workout.

Rope climbs using the legs will be challenging paired with a taller box jump.

Advanced athletes should be able to move through the couplet at a steady pace, likely limited by grip strength towards the end of the workout.

Whiteboard Of the Day

Today’s workout is a high-skill couplet that requires focus and disciplined pacing.

Find scaling options for both movements that are a bit challenging, but still enable you to move through box jumps in 1:00 or less and rope climbs in 1:30 or less per round, allowing you to meet the intended stimulus even if you need to rest up to :20 between rope climbs.

Step-ups are a scaling option today for anyone with a jumping limitation.

Lift Of the Day

Back Squat
4-4-4-4
4x4

Metcon Of the Day

AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs

Accessory Of the Day

3 sets:
:30 V-ups
– Rest 1:00

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