FRIDAY 08/16/2024

Here we are at the start of a new week! I want each of you to set a standard for yourself this week of what you want to accomplish, whether that is making it to a certain amount of classes, eating cleaner, etc. Once you set that standard for the week, HOLD that standard. Don't let yourself lower the bar, instead press on and show yourself just what you are capable of. We have some good workouts on tap this week, and we can't wait to see you in the gym!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm

Committed Club started August 1st- Make it to 16 classes this month to earn your spot in the club + a sticker!

September 9th - 14th- Bring a Friend Week

October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"

November 9th 5 pm - CrossFit ATP Friendsgiving

Whiteboard of the Day

This couplet features a descending rep scheme that starts at a moderate volume and tapers down to smaller, shorter sets.

The first set of snatches and burpees should each take 2 minutes or less. This means that your first round should be done in 1-4 sets.

To maintain that stimulus, scale the load of the snatch to something you can complete in sets of 5 or more with minimal rest. We'll test this in the warm-up after practicing heavier hang snatches.

Reduce burpee volume to multiples of 2 (12-10-8-6-4-2) to maintain the jump. If 12 reps in under 2 minutes will be challenging, scale to steps over the bar, and/or burpees or up-downs in place.

Stick with whatever over-the-bar variation you start with. If you begin the workout with lateral jumps, stick with those and adjust the volume if needed. However, don't switch to stepping over the bar halfway through the workout simply because you're tired. That said, you may start with stepping over if you'd like.

Workout of the Day

METCON:

18-15-12-9-6-3 reps for time:

Snatches (65/95 lb)

Lateral burpees over the bar

STRENGTH:

Post-workout:

EMOM 8:

1 hang squat snatch

- Work to a heavy 1-rep for the day.