TUESDAY 03/04/2025

Thank you to everyone who came out to our first FNL of the CrossFit ATP Showdown! Whether you competed, judged, cheered people on, or just ate some Tiny Biscuit, we appreciate YOU! Can't wait to run it back again this Friday for week 2. CLT Burger Box will be with us so again bring that same HIGH ENERGY and appetite. Heats again will begin at 5:30. Be on the look out for a tip/tricks video on 25.2 from Coach Jerry and Dr. Cory Lail this Thursday. This week, the programming will challenge athletes with a mix of endurance, strength, and grit. Starting Monday, expect a high-energy triplet for upper body endurance, while Tuesday focuses on core endurance through fatigue management, and Wednesday offers a test of grit with a blend of bike calories and fast-paced couplets; the week concludes with strategic partner work on Saturday, testing pacing and coordination.

We also are kicking off our March Be Better which is the first of three months focusing on the movements of the CrossFit Total (deadlift, back squat, and strict press.) This month we are focusing on the deadlift, and will be deadlifting during class every Monday of the month. We will test our 1 RM on March 31st to see our progress over the month. 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:

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. Each Friday, heats will start at 5:30.

• March 7th - CLT Burger Box
• March 14th - Praise Cheeses + DJ Errick B + AFTER PARTY!

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 12th 9:30 AM - CrossFit ATP Community Ruck

‍Whiteboard of the Day

Athletes will perform 5 sets of 3 at 75-80% on shoulder press. Athletes may receive no assistance from the lower body when performing the rep. The barbell will be taken from the rig. Athletes should brace the core before unracking the bar. Stepping back from the rig, athletes should take a deep breath into a braced core and breathe out as they press the bar overhead.

The stimulus is moderate, consistent intensity across all sets. Athletes should establish a pace in set 1 that can be replicated in each of the following sets. Athletes should be aggressive on transitions with quick recovery breaths when moving from one area to the next.The rest is short but should be just enough for athletes to maintain if they pace it correctly off the start.

Row: Pacing on the row should be moderately fast (80%+) with the intent to wind down the last 2-3 calories. The goal should be sub-65 seconds. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that athletes can return it 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.

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).

Dumbbell Bench: The weight selected should allow athletes to perform the majority of the sets unbroken. 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:

Shoulder Press

5x3

5 set

3 Shoulder Press (75-80%)

-complete a set every 2:00 -

METCON:

Oilers

Freedom (RX'd)

5 sets:

20/16 Calorie Row

50 Double Unders

15 Dumbbell Bench (35s/25s)

-rest 1:00 between sets-

‍

Independence

5 sets:

16/12 Calorie Row

35 Double Unders

12 Dumbbell Bench (35s/25s)

-rest 1:00 between sets-

‍

Liberty

5 sets:

12/10 Calorie Row

50 Single Unders

12 Dumbbell Bench (light)

-rest 1:00 between sets-