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CrossFit ATP

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April 12, 2023

Wednesday 04/12/2023

For Quality
Find 3 moments in your day where you are not smiling, stop, and smile. Life is good.

Workout Of the Day

Strimulus Of The Day

Each movement should take around 1:00 early on and remain under 1:30 in later rounds, keeping each round under 3:00.

Ensure athletes bend the legs and keep the hips low to preserve midline stability and delay midline fatigue.

Whiteboard Of the Day

Today’s workout is a simple couplet: 5 rounds of 20 alternating single-leg squats and 20 alternating DB snatches.
The dumbbell weight should feel moderate. It’s ok to break up the sets, but you should be able to complete the reps within 1:30 on all five rounds.
The pistols will get tiring, so choose a scaling option that will allow you to complete all sets between 1:00-1:30.
In combination these movements could result in substantial midline fatigue; you can delay this, or potentially even avoid this altogether, by keeping your hips low and midline tight for every snatch rep.
Before starting the workout, we’re going to spend some time practicing the dumbbell squat snatch. The goal is to prioritize strong lockout overhead and full range of motion.

Load-Up Of the Day

Every 2:00 x 5 sets
6 alternating DB squat snatches

Metcon Of the Day

ADVANCED

5 rounds for time:
20 alternating single-leg squats
20 alternating DB snatches (35/50 lb)

INTERMEDIATE

5 rounds for time:
10 alternating single-leg squats
20 alternating DB snatches (35/50 lb)

BEGINNER

5 rounds for time:
20 alternating back-step lunges
20 alternating DB snatches (20/25 lb)

PeriWOD Lifting

Back Squat
(4x10)
10-10-10-10

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