FRIDAY 03/28/2025

This week, we’re diving into a fresh set of workouts, still building off lessons learned during the Open. It was a period of time to identify weaknesses and areas for improvement, pushing us to reflect on what we can do better. Now, moving forward are the moments to set new goals and focus on tackling them head-on with determination, knowing we have the support of our amazing community behind us. The challenge is on, and it’s time to put in the work to grow stronger every day, together. 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 Month 8- Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

April 7th - 12th Member Appreciation Week

April 12th 9:30 AM - CrossFit ATP Community Ruck + Mimosas!

May 26th - Memorial Day Murph

‍Whiteboard of the Day

Today’s workout will test strength under fatigue, core endurance, and conditioning. This workout is a blend of barbell cycling, sprint-style running, and high-volume midline work, demanding a combination of strength, power, and endurance. Expect grip, posterior chain, and core fatigue to accumulate as you move through the stations.Use the time between movements as rest while staying aggressive at each station. Pace smart, stay efficient, and push hard when you see the finish line!

Squat Snatch: Weight selection should be around 60-65% of the athlete’s 1RM, and fast singles are a highly acceptable strategy for this workout. 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 it and avoid standing too quickly before establishing 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.

Shuttle Run: The pacing on these runs needs to be steady (70%+), and they should have the mindset to “just keep moving no matter the speed.” Same as the row, let’s try to finish under 90 seconds. Shuttle runs have athletes running back and forth to accumulate certain distances. For this workout, athletes will run down 25ft, making contact with both feet/one hand beyond the target line and then returning 25ft. Athletes need to practice their transition at the turn-around point because this is where many athletes will lose time due to inefficiency. Additionally, practicing transitioning on each side will aid in preventing back fatigue from accumulating on one side of the lower back. 1 rep = 25ft down, 25ft back (50ft total).

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.

‍METCON:

Numbuh Four

Freedom (RX'd)

10 Squat Snatch (155/105)

10x50ft Shuttle Runs

30 GHDs

10 Squat Snatch (155/105)

30 GHDs

10x50ft Shuttle Runs

10 Squat Snatch (155/105)

‍

Independence

10 Squat Snatch (135/95)

10x50ft Shuttle Runs

25 GHDs (Or V-Ups)

10 Squat Snatch (135/95)

25 GHDs (Or V-Ups)

10x50ft Shuttle Runs

10 Squat Snatch (135/95)

‍

Liberty

12 Dumbbell Snatch (light)

8x50ft Shuttle Runs

24 Sit Ups

12 Dumbbell Snatch (light)

24 Sit Ups

8x50ft Shuttle Runs

12 Dumbbell Snatch (light)

GYMNASTICS:

Gymnastics: Strict Pull-ups

Strength Option -

EMOM6:

Level 1:

- Odd Minute: 2-4 Chin Ups on Rig

- Even Minute: 5-7 Ring Rows

Level 2:

- Odd Minute: 4-6 Chin Ups on Rig

- Even Minute: 3-5 Strict Pull Ups

Level 3:

- Odd Minute: 6-8 Chin Ups on Rig

- Even Minute: 5-7 Strict Pull Ups

Conditioning Option

Criteria to be able to do this option: Can do 5-7 Strict Pull Ups in a Row

Minute 1: 3 Burpee Pull Ups INTO 2 Strict Pull Ups

Minute 2: 3 Burpee Pull Ups INTO 3 Strict Pull Ups

Minute 3: 3 Burpee Pull Ups INTO 4 Strict Pull Ups…

* Continue adding one strict pull-up each minute until minute 6. If you fail, repeat the previous minute until 6 minutes are complete.