WEDNESDAY 05/07/2025

YOGA TONIGHT AT 6:30 PM!

Get ready for an exhilarating week ahead at CrossFit ATP! We're kicking off Monday with a Murph Prep workout and a 20-rep Back Squat to build strength and confidence. Tuesday turns up the heat with a core-blasting combo of GHD Sit-Ups and Box Jump Overs, paired with Olympic lifting and pressing. On Wednesday, challenge your endurance in an inclusive AMRAP featuring rowing and gymnastics, plus strict pull-up skill work. The intensity ramps up Thursday with fast-paced 2-minute sprints and a heavy-hitting bench press session. We close out the week with a full-body chipper on Friday and a fun, challenging partner WOD on Saturday—let’s crush it together!

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 (PRE-SALE T-SHIRTS ON THE APP)

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

‍Whiteboard of the Day

Box Assist Pull-up: have athletes stand on a box under a pull-up bar such that when fully standing, their chin is over the bar. They should start in a full hang/squat position on the box. Then, do a strict pull-up with as little help from their lower body as possible.

This workout is a monostructural grind interrupted by a high-skill, high-fatigue gymnastics element. The primary stimulus is aerobic endurance with midline disruption, testing how well an athlete can stay efficient on the rower while consistently breaking that rhythm to perform demanding wall walks. Remind athletes to slow down on the row and look to transition within 5-10 seconds of the next 2:00.The row is the main scoring component, but it isn’t a steady-state cruise—every two minutes, the athlete is pulled off the rower to complete 4 wall walks. These interruptions spike the heart rate, tax the shoulders and core, and force the athlete to reset their breathing and rhythm upon returning to the machine. That repeated transition adds a strategic element: go too hard on the wall walks, and the row will suffer; go too easy, and you’ll lose time and meters.

Row: Pacing should be moderate and steady(70-75%), where athletes focus on controlling their heart rate and not blowing up their lungs. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that athletes can return in with the rower handle on each pull with minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes drive with the feet/heels at the beginning of each pull and completely finish the pull before returning in with the handle. Ensure athletes set the straps/foot cradle properly so it accommodates both.

Wall Walk: Try not to rest too long between reps. Touch and go if possible, or quick break at the bottom. Athletes need to be able to finish these in under 40 seconds. To make it a manageable standard, ensure athletes press to their knees before placing their feet on the wall, walk up to where the top of their stomach makes contact with the wall, and lower down back to the start with their hands before their feet come off the wall.

SKILL WORK:

Gymnastics: Strict Pull-ups

6 minute EMOM

Level 1:

Odd Minute: 4-6 Box Assist Pull Ups

Even Minute: 10 Banded Lat Pull Downs

Level 2:

Odd Minute: Max Effort Unbroken Strict Pull Ups

Even Minute: 15 Banded Lat Pull Downs

Level 3:

Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 5 unbroken weighted]

Even Minute: 20 Banded Lat Pull Downs

METCON:

Cal Naughton Jr

Freedom (RX'd)

14:00 AMRAP

Max Meter Row

-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-

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Independence

14:00 AMRAP

Max Meter Row

-Every 2:00 (starting with 0:00) Perform 3 Wall Walks-

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Liberty

14:00 AMRAP

Max Meter Row

-Every 2:00 (starting with 0:00) Perform 4 Inchworms-