TUESDAY 02/18/2025

A huge thank you to everyone who came out to our community ruck with Process Physical Therapy—it was an awesome opportunity to connect and push ourselves together! As we gear up for start of the CrossFit ATP Showdown in just a few short weeks, let's keep that momentum going and give it our all in our workouts this week. Showing up consistently, even on the tough days, is what drives progress, and we’re proud of everyone for doing just that. Keep it up, and let’s make this week one to remember! Keep getting in that double under practice every week day and log it in your CrossFit ATP app.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 1 - 3 PM (NEW SUNDAY OPEN GYM TIMES)

Committed Club Month 7- Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

CrossFit ATP Showdown: For three Fridays in a row, there will be a food truck, friendly competition, and so much more fun- you will NOT want to miss it. Don't let the workouts intimidate you, just like in our classes there are ALWAYS scaling options. (https://crossfitatp.pushpress.com/landing/events/cal-e0e6fff4-0b20-4cf3-bcc3-c36d/login) Each Friday, heats will start at 5:30.

• February 28th
• March 7th
• March 14th

Saturday 3/1/25 after the 10 AM class- Open Ready Mobility with Process Physical Therapy. After our first Friday Night Lights, Dr. Cory is going to help us recover and stay ready to crush the next two weeks of workouts.

Wednesday 3/19/25 at 6:30 pm - Mobility Workshop with Made 2 Move Physical Therapy. After three weeks of our CrossFit ATP Showdown, Dr. Emily will help us recover from all the hard work and effort that y'all will have brought to each workout.

‍Whiteboard of the Day

For the Strength Option, athletes perform a 10 minute EMOM. In odd minutes, they perform 5-10 kip swings on high rings or a pull-up bar. In Even minutes, they perform 3-10 ring dips. They can be strict or kip. Heel box ring dips or Box Dips can be subbed for athletes who aren't quite ready for ring dips. All reps should be unbroken.

For the conditioning option, athletes are performing a "Death by" workout for up to 8 minutes. In the first minute, they perform 1 ring muscle-up. In the second minute, they perform 2. In the third, 3. Etc. They continue in this way until either they fail to reach the target number within the minute, or they reach 8 minutes. Reps do not need to be unbroken. If athletes do not make it to 8 minutes, they should continue to the 8 minute mark, but substitute Toes to Rings from that point on.

Stimulus is moderate intensity across all sets and rounds. This is a gritty combo of endurance, explosive power, and gymnastics skill. Athletes should settle into a pace that can be maintained from start to finish and be mindful of potential burnout on HSPU when choosing a set volume. Push the pace if gymnastics is your jam, but stay smart to avoid decreased effort. Aim for similar round times across.Rowing and box jumps will fatigue the legs, making handstand push-ups more challenging to kip as the workout progresses. Emphasize the importance of using a total body for each movement to maximize efficiency and sustainability.

Row: Pacing should be moderate (75%) and consistent. The goal should be to keep each row under 1:50. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that the athlete 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 in with the handle. Breathing out with each rep will assist with pacing throughout the workout. Athletes should try to recover, slowing down the final 2-3 calories.

Box Jump Over: Same height for everyone today and should be very comfortable to allow for a near non-stop effort. 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.

Kipping Handstand Push-ups: Athletes should attempt these if they can perform 5 kipping HSPU unbroken every time. I would love to see 1-2 sets or strict reps performed for the advanced. Reps are completed on a padded, flat surface. Athletes should focus on keeping the core engaged (avoid over-extension) and breathing with each rep. Breathing out on the push of each rep will help with core engagement and prevent headaches from accidentally holding your breath. When going to the floor, cue athletes to place the head on the floor, butt on the wall, load the legs up, and kip/press. Modify this movement to HSPU with feet on the box or a double DB shoulder to overhead (50s/35s).

SKILL WORK:

Gymnastics:

Ring Muscle-ups/Strict Pull-ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.

Strength Option:

EMOM 10:

Odd: 5-10 ring/bar kip swings

Even: 3-10 ring dips (modified: box dips)

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Conditioning Option:

Death by Ring Muscle Ups:

[Time cap 8 minutes]

Choose Strict or Kipping

Minute 1: 1 Ring Muscle Up

Minute 2: 2 Ring Muscle Ups

Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.

METCON:

Mammoth Lake

Freedom (RX'd)

3 Rounds

30/24 Calorie Row

25 Box Jump Overs (20’’)

20 Handstand Push Ups

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Independence

3 Rounds

25/20 Calorie Row

20 Box Jump Overs (20’’)

15 Handstand Push Ups

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Liberty

3 Rounds

20/16 Calorie Row

15 Box Step Ups (20’’)

10 Dumbbell Push Press (light)