WEDNESDAY 05/28/2025

YOGA TONIGHT AT 6:30 PM!

Get ready for a powerful week of training at CrossFit ATP, where every day offers a new opportunity to challenge yourself and push your limits. We start Monday with Murph, honoring Navy Lieutenant Michael Murphy and setting the tone with purpose and grit. Tuesday brings a moderate-paced workout—perfect for recovery or ramping up the intensity, followed by Wednesday’s sprint intervals that test your engine and barbell skills. Thursday delivers a fast-paced core and shuttle sprint ladder, leading into Friday’s two-part workout that builds strength and skill under pressure. We wrap up on Saturday with a partner WOD that rewards smart pacing, solid teamwork, and steady effort.

EVENTS:

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 2 PM - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

Athletes will complete 1 Squat Snatch every 1:30 at 80% of 1RM Snatch. Cue athletes to load the hips and drive with the legs with each rep. Encourage athletes to keep the lats engaged and knuckles down during each pull to ensure the bar stays close to the body. Once full extension has been reached, athletes should aggressively pull themselves under the bar. When receiving the bar, athletes should “punch” into the bar and avoid standing too quickly before they have established a solid receive. Taking an extra moment to set up will aid athletes in preventing missed reps from rushing. If an athlete is unable to squat snatch due to poor mobility, allow them to perform power snatches.

The snatch pull is a strength-building accessory lift designed to improve your snatch mechanics, pulling power, and bar path. It reinforces the first and second pull of the snatch while allowing you to train with heavier loads than your full snatch. Athletes need to focus on keeping their back tight, chest up, lats engaged to maintain tension during the lift. From the start, push through legs, not just pulling with the arms. Hips and shoulders rise together (avoid early hip rise). Once past the knees, aggressively extend hips and knees. Keep the bar close as you extend and pull with the traps. At full hip extension, shrug aggressively and don’t pull too early. This phase should feel like a natural continuation of the extension. Smooth from the start and then explode into triple extension.

This interval workout is a high-intensity sprint repeated every 4:00 for 3 sets, testing engine, explosiveness, and barbell cycling under fatigue. The movements build from a skill-intensive start to a grindy mid-section and finish with a heavy, technical barbell lift.The goal is to complete each set in 2:00–3:00, leaving at least 1:00 of rest before the next interval begins. Athletes should aim to repeat or slightly improve their times across all sets, without redlining early.

Double Unders: Unbroken! Take a deep breath before starting. Hands should stay by the sides/slightly in front of the body, and shoulders should remain relaxed to avoid tripping on the rope. If athletes cannot consistently perform double unders, have them modify to single unders, perform plate hops to a 10lb hi-temp, or perform high bunny jumps with a double tap on the legs with each hand during each jump to help train the timing of double unders. Ensure that athletes are not excessively pulling the feet back in a donkey kick motion and not excessively piking forward (both of which will increase the chance of catching on the rope).

Burpee Box Get Over: Pacing here needs to be steady and consistent while aiming to finish under 60-seconds. Athletes must be smart in monitoring their heart rates while maintaining a constant workflow. The wording “get-over” means that athletes can get from one side of the box to the other in any fashion as long as most of the body passes over the box. Methods include planting hands on the box while bringing feet on top and over the box or planting hands on the box while bringing the knee on top and over the box, hopping up to a seated position, pivoting on top of the box, and hopping down. Slow down during the warm-up and demo the transition of getting the foot on the box. Many athletes will refrain from asking about transitions if it seems most of the class can already do it, so allow everyone to practice during the warm-up. Modify to a lower height box.

Power Snatch: Athletes should be using a weight that they can cycle efficiently for unbroken touch-and-go reps (-60%). Fast singles are fine if this helps them stay aggressive and keep form. Encourage hookgrip to prevent failure due to grip fatigue. Athletes should load the hips with each rep and drive with the legs to avoid placing 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 breathing when the bar is locked out overhead (before going into the next rep) to assist with midline stabilization and pacing.

STRENGTH:

Snatch

1x6

Every 1:30 (6 sets)1 Squat Snatch @85%+

-into-

3 sets of 3x: Snatch High Pull

METCON:

Bethesda

Freedom (RX'd)

Every 4:00 (3 sets)

60 Double Unders

10 Burpee Box Get Overs (30/24)

6 Power Snatch (135/95)

‍

Independence

Every 4:00 (3 sets)

50 Double Unders

10 Burpee Box Get Overs (24/20)

6 Power Snatch (115/85)

‍

Liberty

Every 4:00 (3 sets)

60 Single Unders

10 Burpee Box Get Overs (20/16)

10 Alternating DB Snatch (light)