FRIDAY 04/04/2025

Welcome to another week of high-energy workouts at CrossFit ATP! This week, athletes will kick off with a challenging bike burner followed by a 1RM Deadlift session, setting the tone for an intense week ahead. Tuesday brings a fun test of endurance and coordination with ascending shuttle runs, box jump overs, and kettlebell swings. With leg-burning AMRAPs on Wednesday, upper-body strength on Thursday, and a fast-paced Friday workout, it’s a week designed to push you to your limits. Don’t miss out on the excitement as we wrap up the week with the Mayhem for Freedom workout on Saturday!

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 + End of Member Appreciation Week Raffle!

May 26th - Memorial Day Murph

‍Whiteboard of the Day

Athletes will be performing a complex of power snatch + hang squat snatch + overhead squat. Encourage hook grip to prevent failure due to grip fatigue during snatches (not required for overhead squats). For power snatches, athletes should be sure to 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. The feet should move from the jumping position to the landing position with each rep and then be reset. Athletes will lower the bar from the initial power snatch to the hang position for the hang squat snatch. Once the full extension has been achieved during the pull from the hang position, athletes should aggressively pull themselves under the bar to the squat position. Breathing out with each lift and breathing into a braced core when the bar is locked out overhead will assist athletes with efficiency and positioning. If athletes do not have the appropriate mobility to perform an overhead squat, have them modify this movement to a hang power snatch. The same foot movement from jumping to landing will be applied during the hang squat snatch. Once overhead, 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 coming out of the squat will assist in stability and core engagement. If athletes cannot perform overhead squats, allow them to modify to a front squat.

Snatch Pulls: Athletes will be completing 3 sets of 3 reps at 80-90% of 1RM. 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 the legs, not just pull 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 and arms. At full hip extension, shrug aggressively and begin the high pull. 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 descending rep scheme workout is a posterior chain burner, combining moderate-weight deadlifts with GHD sit-ups, making it a core-to-extremity fatigue test. The volume is moderate but adds up quickly, requiring strategic pacing to avoid early burnout.This combination can be rough for most athletes not accustomed to the volume or combination. Please make the necessary adjustments prior so athletes don’t wreck their weekend.

Power Snatch: The weight selected should allow athletes to perform reps in quick singles with limited rest. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the power clean as an explosive movement. The bar should start over the middle of the foot, and when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). 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.  Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open.

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.

STRENGTH:

Power Snatch + Hang Squat Snatch + Overhead Squat

1x3

Every 1:00 (10:00)

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch

-followed by-

3×3 Snatch Pull @80-90%

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METCON:

Action Hank

Freedom (RX'd)

21-15-9-6-3

Power Snatch (155/105)

GHDs (or V-ups or Stick Sit-ups)

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Independence

21-15-9-6-3

Power Snatch (135/85)

GHDs + 6in Riser (or V-ups or Stick Sit-ups)

‍

Liberty

21-15-9-6-3

Dumbbell Power Snatch (light)

Sit Ups