THURSDAY 03/20/2025

Y'ALL, we don't even have enough words to describe how amazing you all are and how fun you all made our first ever CrossFit ATP Showdown! Everyone who came gave it their all, whether cheering, judging, working out, or just eating some dang good food. We have the best community our there, and we are so thankful for each one of you. This week we are back to our regularly scheduled awesomeness. We are one week away from testing our deadlift that we have been practicing every Monday this month.

This week’s workouts are designed to challenge every aspect of your fitness, from strength to skill and endurance. We kick things off on Monday with a throwback workout that still packs a punch. Don’t be fooled by its age—this one is as tough as ever! After hitting a solid strength session on Tuesday with a Heavy Single Bench Press, we’ll wrap up the upper body day with a bodybuilding-style pump finisher. Wednesday brings the week's toughest challenge with an intense bike calorie session, so be sure to adjust to each athlete’s fitness level to ensure they’re getting the right stimulus. On Thursday, you'll grind through a long row buy-in before tackling a core-crushing chipper. Friday tests your high-skill abilities with Bar Muscle-ups in a high-intensity workout. Finally, we wrap up the week with a team-based Saturday workout as we cap off our deload week and prepare for a new strength cycle. Get ready for a week that hits hard, pushes limits, and sets you up for the next level of training.  

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:

Wednesday 3/19/25 at 6:30 pm - Overhead Strength and Mobility Workshop with Made 2 Move Physical Therapy. Dr. Emily will help walk us through this common trouble point in improving some of those overhead positions and movements.

April 7th - 12th Member Appreciation Week

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

‍Whiteboard of the Day

This is a grindy, mid-to-long duration workout that challenges aerobic endurance, core stamina, and jump rope efficiency. The combination of rowing, single unders, double unders, crossover singles, and core work demands steady pacing and controlled breathing.The goal is to stay consistent and avoid excessive fatigue early on, so you don’t burn out before the final sit-ups.

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.

Single Unders: Goal should be as close to non-stop as possible. 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 single unders, have them modify plate hops to a 10lb hi-temp or perform line hops (lateral). 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). Relax and breathe through the motion while trying not to over-grip the handles.

Double Unders: Unbroken! 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).

Crossovers: The goal should be to finish these as efficiently as possible without multiple breaks. Athletes will perform this movement with a single under + a crossover of the rope. The rep is counted every time a successful crossover/uncrossover is completed. Athletes should begin the crossover motion as soon as the rope clears for the single under, and the ends of the handles (where the rope connects) should point away from the body during the cross. Failure to adequately tell the rope handle ends will result in the athlete tripping on the rope. Additionally, athletes can focus on closing and opening the chest/shoulders during crossovers to allow adequate rope length during the crossover jump.

Strict Sit-ups: We want athletes to be aggressive through these while taking calculated breaks to avoid blowing up. Arms are crossed with the opposite hand on the opposite shoulder. 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 the risk of “strawberrying” the lower back. Athletes must touch the ground behind their head and then sit up, touching the toes and passing the shoulders in front of the hip crease. No throwing the arms during the sit-up portion. Use an ABMAT if available.

V-ups: We want to try to knock these out in 3-5 sets. Don’t let athletes go until their core gives out. It is not a good way to start the workout. Athletes will start by lying on the floor with their feet together. Feet and hands must make contact with the floor. The athlete’s torso and legs must leave the ground simultaneously. Athlete will close the core and touch both hands to both feet at the same time. Feet must be together, and contact with feet/hands must occur above the level of the athlete’s head. Athletes can modify this movement by choosing a different target on their lower body, other than the toes (ankles, shins, knees), without worrying about the “above head level” for contact, and these modified positions.

Abmat Sit-ups: We want athletes to be aggressive through these for a final push. The goal should be non-stop while focusing on breathing and snapping their arms up to explode with every rep. Sit-ups are done with an abmat at the base of the back. The thicker portion of the abmat should be closer to the athlete’s body. 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. Athletes must touch the ground behind their head and then sit up, touching the toes and passing the shoulders in front of the hip crease. Throwing the arms during the situp portion will assist in sitting up.

METCON:

Glendalough

Freedom (RX'd)

1500/1250m Row

-into-

200 Single Unders

50 Strict Abmat Sit Ups

150 Double Unders

50 V-Ups

100 Crossover Singles

50 Abmat Sit Ups

‍

Independence

1000/800m Row

-into-

150 Single Unders

40 Strict Abmat Sit Ups

100 Double Unders

40 V-Ups

50 Crossover Singles

40 Abmat Sit Ups

‍

Liberty

800/600m Row

-into-

150 Single Unders

30 Abmat Sit Ups

100 Single Unders

30 Alternating V-Ups

50 Single Unders

30 Abmat Sit Ups