WEDNESDAY 05/14/2025

YOGA TONIGHT AT 6:30 PM!

A new week at CrossFit ATP means new opportunities to get better, push harder, and grow stronger. On Monday, we’ll kick off Murph Prep—bring your weighted vest if you’re ready for the extra challenge. Tuesday brings a mix of burpees to a target and single unders, a combo sure to elevate your heart rate. Wednesday's 12:00 AMRAP is designed for nonstop movement, while Thursday will test your midline endurance with a similar pacing style. Friday delivers a fun and strategic challenge with descending reps and rising weights and box heights. We’ll finish the week strong with Saturday’s fast-paced partner AMRAPs—sync up, go hard, and enjoy the grind 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

Athletes will be completing a complex of 1 power snatch + 1 overhead squat. The bar should not be dropped until all reps (1+1) are complete. For power snatch, athletes should use a weight that can be cycled for touch-and-go reps. Encourage hook grip to prevent failure due to grip fatigue. Athletes should load the hips and drive with the legs to avoid unnecessary stress on the lower back. Encourage athletes to keep the lats engaged and knuckles down during each pull to ensure the bar stays close to the body. Lastly, athletes should focus on taking a breath when the bar is locked out overhead (before going into the overhead squat) to assist with midline stabilization and pacing. For overhead squat, athletes will squat after locking the power snatch. Athletes should focus on actively pressing their arms into the bar to keep it in a stable, mid-foot-oriented position throughout the lift. Breathing in at the top of the movement and breathing out from the squat will assist in stability and core engagement. If athletes cannot perform overhead squats, allow them to modify to a front squat.After the complex athletes will add weight a perform their Snatch Deadlifts. To perform the lift, set your feet about hip-width apart and grip the bar wide enough that the bar sits in the hip crease when standing fully upright. From the floor, maintain a flat back, engage your lats by pulling the bar into your shins, and drive through your heels while keeping your chest up and hips down. The bar path should stay close to your body throughout the lift. Finish with full hip extension and shoulders stacked over the hips at the top. Because of the positioning, the snatch grip deadlift builds strength and posture specific to the snatch, making it an excellent accessory for Olympic lifters working to improve their pull mechanics.

This is a gritty midline and shoulder stamina workout with a consistent engine demand. You’re working through unilateral loading, fatigue, and lung stability, all while keeping heart rate high and grip taxed.It’s meant to feel like a moderate-paced grind with steady, nonstop movement without needing long breaks, but without sprinting and blowing up early. Use the clock and try to complete a round every 3:00.

Right Arm DB Snatch/Left Arm DB Snatch: Athletes should choose a weight that allows them to complete all sets unbroken on each arm. Rep is performed with a single dumbbell. Unlike alternating reps, athletes will complete all reps on the designated arm for that set. When snatching, the athlete’s free hand should not be in contact with their body. Breathing out on each rep and breathing in while the dumbbell is locked out overhead will assist athletes in stability and pacing. Loading the hips and utilizing a strong leg drive will help avoid placing excessive strain on the lower back.

Single Dumbbell Walking Lunge: The goal is to be unbroken across all sets and rounds. Athletes will perform this movement with 1 dumbbell. The dumbbell can be held on the shoulders, on the "front rack," or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging. The dumbbell can be rested on the shoulders vertically or horizontally. Athletes should take a deep breath before lunging and breathe out when stepping out of the lunge to stabilize and engage the core. Avoid the no-reps of stutter-stepping between lunge reps, resulting in a few extra inches on each step and failing to reach full extension of the hips between steps, resulting in "duck walk lunges."

STRENGTH:

Power Snatch + Overhead Squat

1x2

Every 1:00 (8:00)1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM

-into-

3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)

METCON:

The Wedding Planner

Freedom (RX'd)

12:00 AMRAP

10 Right Arm Hang Dumbbell Snatch (50/35)

25ft Dumbbell Walking Lunge (50/35)

10 Left Arm Hang Dumbbell Snatch (50/35)

25ft Dumbbell Walking Lunge (50/35)

‍

Independence

12:00 AMRAP

10 Right Arm Hang Dumbbell Snatch (35/25)

25ft Dumbbell Walking Lunge (35/25)

10 Left Arm Hang Dumbbell Snatch (35/25)

25ft Dumbbell Walking Lunge (35/25)

‍

Liberty

12:00 AMRAP

5 Right Arm Hang Dumbbell Snatch (light)

25ft Walking Lunge

5 Left Arm Hang Dumbbell Snatch (light)

25ft Walking Lunge