THURSDAY 04/03/2025

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

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 15-minute AMRAP is an upper-body endurance and aerobic capacity test, focusing on shoulder stamina and sustainable pacing. The row challenges your engine, while the dumbbell bench press builds muscular fatigue in the chest, shoulders, and triceps. The goal is to keep rounds moving efficiently while managing pressing fatigue as the workout progresses.Use the run as the “push” station, and then the bench becomes the “recover” station for your lungs. This will allow athletes to keep the intensity and pacing consistent rather than attacking both and having negative pacing before the halfway point.

Run: Pacing should be aggressive (80%+) and consistent. The goal should be to keep each run under 65 seconds.  Breathing out with each step will assist with pacing throughout the workout. Athletes should try to recover, slowing down the final 50 meters.

Dumbbell Bench: The weight selected should allow athletes to perform most of the reps in 1-2 sets. Dumbbells do not have to touch at the top, but athletes must show full lockout and control. Demonstrate how to rest the dumbbells on your thighs when taking breaks or switching stations. Use push-ups or regular bench presses as a sub if dumbbells/benches are unavailable.

STRENGTH:

Max Rep Bench Press + Burn Out Set

Week 2:

Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), 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

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METCON:

Agent Honeydew

Freedom (RX'd)

15:00 AMRAP

200 meter run

19 Dumbbell Bench Press (35s/25s)

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Independence

15:00 AMRAP

200 meter run

15 Dumbbell Bench Press (35s/25s)

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Liberty

15:00 AMRAP

100 meter run

10 Dumbbell Bench Press (light)