SATURDAY 04/26/2025

A brand new week at CrossFit ATP is here, and we’re kicking it off strong as we begin our Murph Prep Monday journey with “Half Murph.” Tuesday brings a partner-style cardio flush with long sets of bike calories to keep the heart rate pumping. Midweek turns up the heat with a fast-paced row and a descending distance of weighted walking lunges, following some solid work on the squat clean and push jerk. Thursday delivers a big upper-body pump with max rep bench press and a burnout set, followed by a spicy triplet to close it out. We’ll wrap the week with an Open-style 10:00 AMRAP on Friday, then go full send on Saturday for a total-body partner chipper packed with heavy lifts and upbeat cardio.

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

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

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS ON THE APP)

June 7th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

This grindy, moderate-to-heavy partner workout emphasizes engine, explosive jumping, and barbell cycling under fatigue. It’s designed to test your team’s ability to move efficiently through big chunks of work while managing fatigue and transitions.You and your partner are tackling a descending ladder-style chipper, combining high-output cardio, plyometric volume, and moderately heavy barbell cycling. Communicate and ensure that athletes talk about strategy and rotation to be the most efficient.

Row: Pacing on the row should be moderately fast (80%+) on both. Athletes should look to row 30-45 seconds back and forth or have a set of calories, allowing 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 are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning with the handle. Breathing out with each rep will assist with pacing throughout the workout.

Box Jump Over: Height is higher than usual and will be challenging. Aim for sets of 3-5 reps back and forth (not singles). Remind athletes to be very careful at this station and focus on being steady. Athletes can clear the box in one jump (Not recommended) or jump to the top and down to the other side. If jumping on top of the box, athletes do not have to fully extend before going down to the other side, but both feet must make contact with the top of the box if jumping on top. Pick a box height that is not intimidating to athletes so they can move consistently.

Power Cleans: The weight should be around 65%+ % of the athlete’s one-rep max. Athletes should be able to approach the bar every time with full confidence in completing reps without the chance of failure. Remind athletes to drive with their legs to avoid unnecessary stress on the lower back. Athletes should aim to complete 1-3 reps back and forth with fast transitions.

METCON:

Mr. Fox

Freedom (RX'd)

Teams of 2

100/80 Calorie Row

50 Box Jump Overs (30/24)

15 Power Cleans (185/125)

50/40 Calorie Row

20 Box Jump Overs (30/24)

10 Power Cleans (185/125)

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Independence

Teams of 2

80/64 Calorie Row

50 Box Jump Overs (24/20)

15 Power Cleans (155/105)

40/32 Calorie Row

20 Box Jump Overs (24/20)

10 Power Cleans (155/105)

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Liberty

Teams of 2

60/48 Calorie Row

50 Box Step ups (24/20)

15 Dumbbell Power Cleans (light)

30/24 Calorie Row

20 Box Step Ups (24/20)

10 Dumbbell Power Cleans (light)