HEADS UP
Unfortunately next week, Coach Wade has to unexpectedly leave town. I am extremely sorry for this but due to this unforeseen travel the normal schedule will be slightly altered some days next week depending on available coverage for each workout. In the history of CrossFit ATP this has never happened before and I am very sorry for any inconvenience but will return at the end of the week next week and everything will resume as normal. The pool party and Murph are not affected. Thank you for your understanding and cooperation, I sincerely apologize.
Workout Of the Day
Stimulus Of The Day
Build to a heavy set of 5 reps for 2 sets.
Build to a heavy single on-the-minute.
Heavy loads with short rest between sets.
First working set should be between 60-70% of 1-rep-max push press.
Whiteboard Of the Day
Target | Find a heavy 5-rep and 1-rep push press.
This heavy day has a metabolic bias that will challenge the loads you will lift today.
The workout is completed on a 15:00 clock with 5 reps every minute from 0-10 and 1 rep every minute from 11-15.
Use the same load for 2 sets/minutes in a row on the sets of 5 (add load on minutes 3, 5, 7, and 9).
For the singles, increase load every minute.
The minutes will go by fast, so stamina and quality positions are necessary to go heavy. The more balanced the dip-drive is, the easier it’ll be to save energy and lift heavy.
Lifting Of the Day
EMOM 10:
5 push presses
*Add load every 2:00*
Right into…
EMOM 5:
1 push press
*Add load every 1:00*
Accessory Of the Day
Post-workout:
3 sets:
10 DB Bulgarian split squats/leg
*1 DB in each hand.
*Build in weight across sets.
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