Welcome to another promising week at CrossFit ATP as each day holds potential for you to see growth inside and out of the gym. This week’s programming holds a great variety of challenges for each of us, benchmark WODs, lifting, cardio, and just some good ole fashioned CrossFit. With our community, we will tackle each day with grit and determination and celebrate each other’s victories along the way. Let’s get after it this week and crush our goals!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm
Saturday August 3rd- AMRAP4Autism
Whiteboard of the Day
Today, you’ll hit a 12-minute AMRAP of calories on your choice of machine, ring dips, and single-arm Russian kettlebell swings.
Shoot for 6 or more rounds with ring dips in 2 sets or less and unbroken swings every round.
Find a consistent row pace that allows you to get right on the rings and then immediately to the kettlebell without much rest time.
We’ll use the warm-up to practice fast transitions and efficient dip and kettlebell swing mechanics.
Workout of the Day
SKILL WORK:
Pre-workout:
3 rounds:
16 double-kettlebell overhead lunges (35/50 lb)
- Rest 2:00 between sets.
METCON:
AMRAP 12:
10 calories on any machine
8 ring dips
6 single-arm Russian KB swings/arm (35/53 lb)
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