Hope you all stayed safe this past weekend with our wintery weather, and even though it led to us postponing movie night, don't worry it will be better than ever THIS FRIDAY! As we kick off another week at CrossFit ATP, it's the perfect time to refocus and tackle the goals you've set for yourself. Write your fitness goals on the whiteboard in the lobby so we can help keep you accountable and help you achieve them. This week, let's embrace the challenges ahead and push ourselves to be stronger today than yesterday. Each day is an opportunity to get better, so we look forward to seeing your smiling faces in the gym this week!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10 am - 12 pm
Committed Club Month 6- Make it to 16 classes this month to earn your spot in the club + a sticker!
THIS COMING WEEK IS PACKED WITH EVENTS:
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
January 17th - CFATP Movie Night 7 PM @ CrossFit ATP
January 19th: GenOne Volunteer Day with Ian Joyce - We have an opportunity provided by one of our members, Ian Joyce, to partner with GenOne, an amazing nonprofit that partners with talented, first generation students from underserved communities, helping them successfully navigate into and through college. We need your muscles to help assist with breaking down old desks, building new ones, and some potential landscaping. Sign up sheets will be on the whiteboard, so put your name down for a fun time of serving the community together!
February 3rd- 8th: Bring a Friend Week- during this week you can bring as many friends as many times as you want for FREE. Come have them check out our amazing community and give them serious FOMO of what they are missing!
Whiteboard of the Day
Athletes will be completing a complex of 3 power snatches + 3 overhead squats, starting with a light weight and building to a moderate-heavy weight by the last set. The bar should not be dropped until all reps (3+3) are complete. For power snatches, athletes should use a weight that can be cycled for touch-and-go reps. Encourage hook grip to prevent failure due to grip fatigue.
Stimulus is moderate intensity across all sets. Athletes should establish a time on the first set that can be maintained or slightly faster with each of the following sets. Athletes should heavily emphasize breathing during double unders and squats so they have the best chance at avoiding no reps on bar muscle ups or prolonged rest between stations.If everything stays unbroken, then the time between transitions is the only place to speed up. After the first two sets, athletes should try to pick up the pace if it doesn’t wipe them out before the final set.
Double Unders: Athletes should aim for unbroken sets. Cue athletes to keep their hands by their sides and slightly in front of their bodies to keep the rope positioned correctly. For athletes who can do double unders somewhat regularly but are still developing the skill, allow them to start with double unders each round and finish the remaining reps in singles after hitting 5+ no reps in a round. Movement can be modified to the same number of single unders. The cut-off for athletes should be under 50 seconds to keep them on pace to finish within the target time.
Overhead Squat: The weight is light (-40%) to allow athletes to stay unbroken. The goal should be to right into the squat after the double unders. Stay smooth when squatting and focus on a strong, stable core while pressing the arms to the ceiling. If athletes have mobility issues, allow them to go a little heavier than their overhead squat weight and perform front squats. Focus on breathing on each squat and not blowing up your legs.
Bar Muscle Ups: Athletes should choose BMU if they are proficient in the movement. Unbroken or two sets (max) if needed to avoid failure. A solid kip will be needed to perform BMU consistently. Keeping the legs long and together during the kip will help assist in focusing the momentum and drive from the kip in one direction, resulting in a strong kip. For athletes with difficulty with turnover, ensure that the wrist is closer to a false grip position rather than a dead hang. Movement can be modified to burpee pull-ups or muscle-ups from a box (ensure that the box is stable and oriented to prevent tipping over)
STRENGTH:
Power Snatch + Overhead Squat
6x6
Every 2:00 (4 sets)
3 Power Snatches + 3 Overhead Squats (moderate-heavy)
-Complete Unbroken-
METCON:
Tarzan
Freedom (RX'd)
5 Sets:
48 Double Unders
12 Overhead Squats (95/65)
4 Bar Muscle Ups (Or 8 Chest to Bar)
-rest 1:1 b/t sets-
Independence
5 Sets:
35 Double Unders
10 Overhead Squats (75/55)
3 Bar Muscle Ups (Or 6 Chest to Bar)
-rest 1:1 between sets-
Liberty
5 Sets:
40 Single Unders
10 Dumbbell Front Squats (light)
5 Jumping Pull Ups
-rest 1:1 between sets-
