SATURDAY 04/05/2025

NEXT WEEK IS MEMBER APPRECIATION WEEK! WOOHOO!

Welcome to another week of high-energy workouts at CrossFit ATP! This week, athletes will kick off with a challenging bike burner followed by a 1RM Deadlift session, setting the tone for an intense week ahead. Tuesday brings a fun test of endurance and coordination with ascending shuttle runs, box jump overs, and kettlebell swings. With leg-burning AMRAPs on Wednesday, upper-body strength on Thursday, and a fast-paced Friday workout, it’s a week designed to push you to your limits. Don’t miss out on the excitement as we wrap up the week with the Mayhem for Freedom workout on Saturday!

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 + End of Member Appreciation Week Raffle!

May 26th - Memorial Day Murph

‍Whiteboard of the Day

Mayhem for Freedom is an online fitness awareness event hosted by Mayhem Mission in partnership with Atlas Free. This event aims to shine a light on the fight against human trafficking—an urgent yet often overlooked issue. Together, we can make a difference and create a lasting impact. YOU CAN STILL SIGN UP at https://www.classy.org/event/mayhem-for-freedom-2025/e662164

This is a moderate effort, aiming for 80% of your max pace for the entirety of the workout. Once you reach the 10-11 minute mark, push the pace if you have anything left in the tank!

Row: Pacing on the row should be moderate (75%+). 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 completely finish the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout.

Double Unders: Unbroken or 2 sets Max! Take a deep breath before starting. Hands should stay by the sides/slightly in front of the body, and shoulders should remain relaxed to avoid tripping on the rope. If athletes cannot consistently perform double unders, have them modify to single unders, perform plate hops to a 10lb hi-temp, or perform high bunny jumps with a double tap on the legs with each hand during each jump to help train timing of double unders. Ensure that athletes are not excessively pulling the feet back in a donkey kick motion and not excessively piking forward (both of which will increase the chance of catching on the rope).

Toes to Bar: Athletes should perform toes to bar if they can consistently perform 5 reps unbroken. Athletes should perform fast, quick sets to avoid burning out on this movement. For athletes who have difficulty stringing reps together, the timing from knees to elbows will allow athletes to feel the timing needed for toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups. Aiming to complete sets of 5+ reps throughout this workout will be a solid strategy to keep them moving across rounds.

Lateral Burpee Box Jump Over: We want a consistent push-pace effort where athletes should look to move through with a near non-stop effort. Athletes must burpee parallel with the box and jump over laterally (not facing). Athletes do not have to show full extension on top of the box when jumping over. Athletes can jump over the box without contact or on top of the box and jump down/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 parts that are allowed to make contact with the box. Demo the method of stepping out of the burpee to set up for the jump Modify this movement by making it a burpee box step over or get over.

Push Ups: Athletes should approach push ups in fast, quick sets. Resting on the knees and taking tension off of the arms and upper body will help prevent fatigue from setting in due to unnecessary time under tension. Movement can be modified to pushups on the side of a box or a racked bar or floor plate press (55/45). Be sure to inform athletes that upper body fatigue in later rounds will affect their ability to perform the reps.

METCON:

Mayhem for Freedom

For time:

1380m Row

78 Double Unders

60 Toes to Bar

78 Double Unders

35 Lateral Burpee Box Jump Over

78 Double Unders

63 Push Ups

78 Double Unders

‍

Independence

For time:

1380m Row

78 Double Unders

60 Knees to Elbows

78 Double Unders

35 Lateral Burpee Box Jump Over

78 Double Unders

63 Push Ups

78 Double Unders

‍

Liberty

For time:

1380m Row

78 Single Unders

60 Hanging Knee Raises

78 Single Unders

35 Up Down Box Step Up (low)

78 Single Unders

63 Bar Push Ups

78 Single Unders