MONDAY 11/11/2024

SECOND FRONT SQUAT MONDAY OF THE MONTH!

THANK YOU to everyone who came and made our CHAD1000X and Friendsgiving absolute successes this past Saturday! Fun times were had by all and we loved hanging out together as a community. As we kick off a new week of workouts at CrossFit ATP, it's the perfect time to focus on building strength and pushing through challenges, both physically and mentally. Consistency is key—staying committed to your training now will pay off, especially as we approach Thanksgiving and the busy holiday season. Let’s keep showing up, stay focused, and finish the week stronger than ever!

EVENTS:

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

Committed Club Month 4- Make it to 16 classes this month to earn your spot in the club + a sticker!

January 10th - CFATP Movie Night 7 PM - Location TBD

Whiteboard of the Day‍

Athletes will be building in weight across 6 sets of 3 Power Clean + 2 Front Squat + 1 Push Jerk.

Each set is a complex meaning the bar cannot be dropped until the PC/FS/and PJ have been completed.

For front squats, the majority of athletes will keep a loose fingertip grip on the barbell while in the rack position.

Elbows should stay high during the entirety of the lift and athletes can think about “chasing the elbows” out of the squat to keep them elevated.

Sit Ups can be performed with abmat or without. Place the abmat at the base of the back and a pvc pipe along the athletes shoulders/traps.

Legs can be positioned in any fashion, but most athletes will find that using a butterfly position (feet touching) will reduce the amount of rub on the floor and reduce the risk of “strawberrying” the lower back.

1-2 sets is the goal across all sets.

Workout of the Day

STRENGTH:

6x6

3 Power Cleans + 2 Front Squats + 1 Push Jerk (build-in weight)

* Complete a set every 2 minutes. The complex is to be completed unbroken.

METCON:

100-80-60-40-20

Double Unders

30-25-20-15-10

Stick Sit Ups