SATURDAY 03/29/2025

This week, we’re diving into a fresh set of workouts, still building off lessons learned during the Open. It was a period of time to identify weaknesses and areas for improvement, pushing us to reflect on what we can do better. Now, moving forward are the moments to set new goals and focus on tackling them head-on with determination, knowing we have the support of our amazing community behind us. The challenge is on, and it’s time to put in the work to grow stronger every day, together. Let's get after it!

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm

Committed Club Month 8- Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

April 7th - 12th Member Appreciation Week

April 12th 9:30 AM - CrossFit ATP Community Ruck + Mimosas!

May 26th - Memorial Day Murph

‍Whiteboard of the Day

Stimulus is moderate to moderately high intensity. Athletes should look to push the row while settling into an even split lunge length and box jump over rep scheme. Set the pace early to keep round times consistent.This workout has a heavy emphasis on lower body fatigue. Be sure to remind athletes that the first jump on the box must be overdone to see where their leg endurance is.

Row: Pacing on the row should be moderately fast (75%+). Athletes should look to row 30-45 seconds back and forth or have a set distance that allows for 1:1 work to rest. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that athletes can return in with the rower handle on each pull with a minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes drive with the feet/heels at the beginning of each pull and finish the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout.

Front Rack Walking Lunge: Lunges are performed with a barbell in the front rack. Athletes should breathe in before lunging and breathe out when stepping out of the lunge to stabilize and engage the core. Avoid the no reps of stutter stepping between lunge reps resulting in a few extra inches on each step and also failing to reach full extension of the hips between steps resulting in “duck walk lunges”. Athletes should focus on allowing the elbows to “lead the body” out of the lunge to avoid losing the front rack and dropping the bar. Modify to back rack walking lunges or a variation of step-back lunges (16 lunges = 50 ft). Athletes should aim to complete 25-50ft unbroken before switching.

Box Jump Over: The height chosen should be comfortable, and the approach should be a steady and near non-stop effort through each set. Athletes do not have to show full extension on the box when jumping over. Athletes can jump over the box without contact or on top of the box and step down to the other side. If jumping on top, both feet must make contact before moving to the opposite side. Feet are the only body part allowed to make contact with the box. Demo the method of turning on the box to set up for the next box jump. Modify this movement by making it a box step-over. Athletes should try and hit sets of 5-10 reps back and forth to allow for a steady rest between sets.

METCON:

Numbuh Five

Freedom (RX'd)

Teams of 2

2000/1750m Row

-into-

4 rounds

100ft Front Walking Lunge (95/65)

40 Box Jump Overs (24/20)

-into-

2000/1750m Row

‍

Independence

Teams of 2

1750/1500m Row

-into-

4 rounds

100ft Front Walking Lunge (75/55)

30 Box Jump Overs (24/20)

-into-

1750/1500m Row

‍

Liberty

Teams of 2

1500/1200m Row

-into-

4 rounds

100ft Dumbbell Front Walking Lunge (light)

40 Box Step Ups (20)

-into-

1500/1200m Row

CORE WORK:

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

-rest 30 seconds-

7 Around the Worlds (each side)

-rest 30 seconds-

10 Standing Banded Pallof Press (each side)

-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds