THURSDAY 03/27/2025

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

Athletes are performing a max set on bench press and then resting 1:00. During their rest, they will drop the weight down on their bars by 50%. As soon as the rest is completed, they will perform their “Burn Out Set.” Athletes should load their shoulders down and back against the bench, keep their glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling the feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle “J” pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and ending over the shoulders again. Athletes should use a spotter.

This 5-round interval workout alternates between max-effort double unders and max-effort push-ups, followed by 1 minute of rest. The goal is to maintain a high work output in each round while managing fatigue across the 10 minutes of total work time. Since it’s max reps per minute, athletes must push hard but stay consistent across all rounds.The double unders raise the heart rate and prime the shoulders, while the push-ups fatigue the chest, shoulders, and triceps, requiring pacing to avoid burnout.

Double Unders: Unbroken is the goal, but a break if need to avoid blowing up your lungs and shoulders. 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).

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 push-ups 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.

STRENGTH:

Max Rep Bench Press + Burn Out Set

Week 1:

Max Rep Bench Press @50-60% of 1RM (based on the chart below)

-rest 1:00-

Burn Out Set: Max Reps @50% of the weight performed above

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:

1RM.............Increase

<= 120#.......start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)

125-185#.....start at 50% and increase by 5 pounds every week

190-255#.....start at 60% and increase by 5 pounds every week

260-360#.....start at 50% and increase by 10 pounds every week

>= 365#........start at 50% and increase by 15 pounds every week

METCON:

Knightbrace

Freedom (RX'd)

5 Rounds

1:00 Max Double Unders

1:00 Max Push Ups

1:00 Rest

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Independence

No Change to Workout

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Liberty

5 Rounds

1:00 Max Single Unders

1:00 Max Plate Press

1:00 Rest