WEDNESDAY 05/21/2025

YOGA TONIGHT AT 6:30 PM!

This upcoming week at CrossFit ATP is packed with variety, intensity, and skill development to keep you progressing and engaged. Monday kicks off with a focus on staying smooth through skill work, paired with a 3-rep max strict press to build upper body strength. On Tuesday, athletes will team up for a grindy, bodyweight-heavy aerobic piece followed by a challenging 20-rep back squat set. Wednesday emphasizes tight midline control and fast transitions during a core-intensive workout, with clean deadlift and pull work to reinforce strong lifting mechanics. Thursday calls for moderate intensity as athletes take on a barbell engine piece with jump rope skills, balanced by bench press burnout work, and Friday delivers a fun challenge with descending reps and ascending weights/box heights alongside strict pull-up practice—before closing the week on Saturday with a team WOD featuring high-volume machine work, barbell cycling, and static holds. Let's get after it!

‍

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

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 - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

Athletes will be completing a complex of 1 squat clean + 1 jerk across 6 sets, building in weight to end on 85%. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For the Squat Clean, athletes should focus on driving through the legs, extending hips, knees, and ankles in a powerful pull. Shrug the shoulders and pull the bar high, dropping underneath into a full squat. Catch the bar in the front rack with elbows high and stand tall. Maintain an upright torso, and drive out of the hole with high elbows. Athletes will reset their hands and feet into their “power position” before moving into the push jerk. Emphasis: Take a deep stomach breath before each lift. On the jerk, we need athletes to focus on pulling themselves into a 2-inch vertical dip position with high elbows before launching the bar overhead.

For clean deadlift + clean pull, athletes will perform 1 clean deadlift + 1 clean pull to complete 1 rep. They will repeat this 2 more time for 3 total reps. Athletes will complete 2 more sets of 3 reps. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot and, when setting it up, athletes should bring their shins to the bar (not the bar to their shins). Eyes up, chest up with shoulders/lats engaged. Clean grip denotes that athletes must use a double overhand grip and should use the same width as they would for a clean, and the hips may start slightly lower than a typical deadlift to replicate an athlete’s setup for a clean, which will result in a faster pull from the floor.

Today's workout is a midline and posterior chain stamina test with a gymnastics skill finisher under fatigue. Each 2:00 AMRAP starts with a set amount of core and hinge fatigue (GHDs + deadlifts), then shifts to max distance handstand walking or wall walks, challenging you to stabilize and move efficiently under extreme midline fatigue.This workout is all about efficient, fast transitions, tight midline control, and staying composed when your core is taxed.

GHD situps: Pacing should be aggressive and steady while trying to stay non-stop. Ensure athletes know how to adjust the GHD quickly if heights differ. Always speak to athletes about the risks of rhabdo when demoing GHDs (not to scare athletes, but to bring awareness). It’s important to mention that they should not apply heat to the muscles if they experience severe cramping, as this can make rhabdo worse. If an athlete suspects they have rhabdo or their urine turns a dark brown, they should go to the hospital immediately. The footpad setting on the GHD should allow the hips to be slightly past the peak of the hip pad while the legs are slightly bent. Focus when sitting back should be a slight bend in the knees, neutral head, and wide arms. Focus when sitting up should be an extension of the legs, throwing the arms, and breathing out. Athletes who are new or returning from a break are highly encouraged to modify this movement. Modify this movement to GHDs to parallel, strict abmat situps (hands behind the head or crossed over the chest), or abmat situps.

Deadlifts: The weight selected should be under 60% of athletes 1RM. The goal should be to complete 10 unbroken reps every time across sets. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and athletes should bring their shins to the bar (not the bar to their shins) when going down for setup. Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. The upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but athletes should be highly cautioned to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep because the torso is the most open (as opposed to being compressed at the bottom of the deadlift).

Handstand Walk: Athletes should handstand walk if they can consistently demonstrate controlled, forward momentum while on their hands. The goal should be 25ft 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 25ft section, instruct them to finish the remaining distance with a bear crawl. If an athlete cannot handstand, they should wall walk, seal walk for the same distance or bear crawl for double the distance.

STRENGTH:

Squat Clean + Push Jerk

6x2

Every 1:30 (6 sets)

1 Squat Clean + 1 Push Jerk @85% of Squat C&J

-into-

3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J

METCON:

Patriot

Freedom (RX'd)

4 Sets:

2:00 AMRAP

15 GHDs (or Strict Abmat Sit-ups)

10 Deadlifts (225/155)

Max Distance Handstand Walk (Or Wall Walks)

-rest 1:00 between sets-

‍

Independence

4 Sets:

2:00 AMRAP

10 GHDs

10 Deadlift (185/125)

Max Distance Handstand Walk (Or Wall Walks)

-rest 1:00 between sets-

‍

Liberty

4 Sets:

2:00 AMRAP

15 Sit Ups

10 Dumbbell Deadlift (light)

Max Distance Bear Crawl

-rest 1:00 between sets-

‍

Scoring: For each set, score total feet achieved in the handstand walk OR total Wall Walks.