MONDAY 02/24/2025

This week ENDS with our FIRST FRIDAY NIGHT LIGHTS of the CrossFit ATP Showdown! IF you have given into your FOMO and want to join in on the action, see Coach Amanda or Coach Jerry to be added to on of our amazing teams! Until then, we still have some awesome work to be done this week. We're diving into some exciting and varied workouts to push our limits and improve our skills. Starting with an intense Mayhem Benchmark on Monday, we’ll challenge strength and conditioning with deadlifts and handstand push-ups, followed by a moderate intensity session on Tuesday to work on pacing. Throughout the week, expect a mix of endurance, aerobic capacity, and muscle endurance work, with the Open workout on Friday serving as a surprise challenge.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10- 12 am (we heard the feedback so we are changing it back :)

Committed Club Month 7- Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

CrossFit ATP Showdown: For three Fridays in a row, there will be a food truck, friendly competition, and so much more fun- you will NOT want to miss it. Don't let the workouts intimidate you, just like in our classes there are ALWAYS scaling options. (https://crossfitatp.pushpress.com/landing/events/cal-e0e6fff4-0b20-4cf3-bcc3-c36d/login) Each Friday, heats will start at 5:30.

• February 28th
• March 7th
• March 14th

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Saturday 3/1/25 after the 10 AM class- Open Ready Mobility with Process Physical Therapy. After our first Friday Night Lights, Dr. Cory is going to help us recover and stay ready to crush the next two weeks of workouts.

Wednesday 3/19/25 at 6:30 pm - Overhead Strength and Mobility Workshop with Made 2 Move Physical Therapy. Dr. Emily will help walk us through this common trouble point in improving some of those overhead positions and movements.

‍Whiteboard of the Day

Athletes will be hang power snatching for 5 x 5 and building across sets. Athletes will deadlift the bar and lower to the hang position. Athletes will find that hook grip will assist in staving off grip fatigue. Athletes should focus on keeping the bar close and chest up/lats engaged as the bar comes down to the hang position to prevent unnecessary strain on the low back. Athletes should also think about “absorbing” the momentum of the bar descent by moving with it rather than letting it crash down into the legs on the descent. 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.

Stimulus for today's workout is moderate-fast pacing with a strategic rep scheme to avoid burning out on the handstands. We want you to push the pace but not approach failure on hspu or deadlifts. “Diane” is already a burner workout, and we have stepped it up a notch with “Diane Bailey,” named after our good friend Dan Bailey and world-renowned performance in these movement combos.One of our Mayhem Benchmark workouts! Get the class excited, and let’s see how we do.

Deadlifts: The weight selected should be roughly 70% of athletes' 1rm. Set-wise, we want to be able to complete 5+ reps consistently without early signs of struggle. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. 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. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but highly caution athletes to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep because the torso is the most open (as opposed to being compressed in the bottom of the deadlift).

Strict Handstand Push-ups: Athletes should only do this movement Rx if they can string together 5+ reps simultaneously with the strict version. If athletes are missing reps continuously or are reduced to singles, have them modify to kipping HSPU, HSPU with feet on a box, or double DB strict press (50’s/35’s). Cue athletes doing HSPU to forcefully exhale while pressing (or kipping) to engage the core and provide stability. DON'T GO TO FAILURE!!!!

STRENGTH:

Hang Power Snatch

5x5

Every 2:00 (5 sets):

5 Hang Power Snatch

(build-in weight)

METCON:

Diane Bailey

Freedom (RX'd)

21-15-9

Deadlift (275/185)

Strict Handstand Push Ups

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Independence

21-15-9

Deadlift (225/155)

Handstand Push Ups

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Liberty

21-15-9

Dumbbell Deadlift (light)

Push Ups