First off, Thanks to everyone who came out to the Whitewater Center on Saturday- it was such a fun time as a community! Second, Welcome to another promising week at CrossFit ATP as each day holds potential for you to see growth inside and out of the gym. This week’s programming holds a great variety of challenges for each of us, benchmark WODs, lifting, cardio, and just some good ole fashioned CrossFit. With our community, we will tackle each day with grit and determination and celebrate each other’s victories along the way. Let’s get after it this week and crush our goals!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm
Saturday August 3rd- AMRAP4Autism
Whiteboard of the Day
Today, you’ll take on The Chief in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. If you’ve completed this workout before, recall your scores and challenge yourself to hit a PR.
Prioritize constant movement over a heavier load and/or overly challenging movement variations. Even if you can move the Rx’d load and perform quality push-ups, scale both as needed to perform 3 unbroken power cleans and 6 push-ups in 30 seconds or less through all rounds.
If you’ll need longer than 20 seconds to complete 9 air squats at any point in the workout, reduce the volume.
Start each new AMRAP back at the power cleans. Keep track of total rounds and reps during each rest break. At the end, total up all rounds and reps to determine your score.
Workout of the Day
METCON:
THE CHIEF:
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
SKILL WORK:
Post-workout:
On a 6 minutes clock-
Build to a 3 Rep Max Hang Clean
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