WEDNESDAY 06/04/2025

YOGA TONIGHT AT 6:30 PM + Post-Yoga Beer at Legion Brewery

At CrossFit ATP, personal growth isn’t just a goal—it’s part of the process. This week’s training is packed with opportunities for athletes to push their limits and evolve both mentally and physically. Our modified Semifinal workouts are designed to challenge performance while flowing smoothly within your gym's layout. From Monday’s intense interval AMRAPs to Saturday’s classic CrossFit Total, each day brings a unique test of strength, grit, and endurance. Whether it’s tackling a brutal chipper or holding steady through a sandbag grind, every rep is a step forward. Let’s show up, dig deep, and keep growing—together.

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

This 30:00 AMRAP is a steady-state aerobic grind that challenges athletes' engine, core endurance, and grit. It’s built around consistent effort and pacing, with each round demanding leg drive (row), midline resilience (GHDs), and heart rate control (burpee over rower).The goal is to maintain repeatable, sustainable rounds while managing rising fatigue, particularly in the hip flexors, low back, and shoulders. Aim to move continuously for the full 30 minutes without redlining.

Row: Men and Women are both rowing 1000m today. Pacing for the row should be moderately steady (70-75%). Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that athlete 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 are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout.

GHD situps: Pacing should be smooth 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.

Burpees over rower: Pacing on should be smooth and steady, with a consistent tempo. Athletes will perform burpees either facing or laterally to the rower. Athletes should use the warmup period to determine which style they prefer the most. Remind athletes that a rower is slightly higher than a loaded barbell, which increases the risk of tripping on the rower. Athletes do not have to show full extension when jumping over the rower and often find that staying low will keep cycle time higher and avoid excess range of motion. Athletes should also ensure that the rower seat is all the way forward before jumping over because a surprisingly large amount of athletes have rushed into their first burpee rep and caught their feet on the seat while it is still returning in. Athletes can modify this movement by stepping over the rower or doing regular burpees.

METCON:

American IV

Freedom (RX'd)

30:00 AMRAP

1000m Row

30 GHDs (Or V-Ups)

20 Burpee over Rower

‍

Independence

30:00 AMRAP

850m Row

20 GHDs

15 Burpee over Rower

‍

Liberty

30:00 AMRAP

500m Row

20 Sit Ups

10 Up Downs

‍

SKILL WORK:

Accessory

Accumulate 4 minutes of a sandbag front hold at a challenging weight

-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.

* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.

* Score is total weight held