TUESDAY 03/11/2025

Thank you to everyone who came out to our second FNL of the CrossFit ATP Showdown! Whether you competed, judged, cheered people on, or just ate some CLT Burger Box, we appreciate YOU! Can't wait to run it back again this coming Friday for week 3. Praise Cheeses + DJ ERRICK B 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 25.3 from Coach Jerry and special guest this coming Thursday!

As we gear up for our final Friday Night Lights, it's crucial to approach the week with the same intensity and focus we bring to every session at CrossFit ATP. Each day is an opportunity to push ourselves further, staying committed to our goals and maintaining the momentum we’ve built. Let's finish strong, showing up with the energy and dedication that will carry us through to an unforgettable finale.

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 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 are building across 10-12 minutes to a heavy 2-rep pause front squat. The pause denotes that athletes must pause below parallel for 2 seconds before standing. The purpose of the pause front squat is to eliminate the stretch-reflex (or bounce) from the end range of the squat and improve strength/ability to hold tension in the bottom position. Athletes should avoid completely relaxing in the bottom of the squat and focus on maintaining tension. Most athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort but should take this as a sign that they should consistently be working on front rack mobility outside of metcons.

This workout is a progressively more demanding trio of couplets with increasing complexity and a high level of fatigue accumulation. The barbell movements start with higher reps and simpler movements (power snatch, OHS) but transition into more technical and demanding lifts (squat snatch under fatigue). The burpee variations also get harder, adding both height and complexity. Each section is meant to be completed within 6 minutes, so pacing should allow for steady movement while managing fatigue.This is a classic escalating skill/muscle endurance workout. Athletes need to stay calm and efficient early to grind through the technical work at the end. During the rest, we focus on controlling the heart rate and breathing.

Power Snatch: Athletes should use a weight that can be cycled efficiently for touch-and-go reps (-40%). Encourage hook grip to prevent failure due to grip fatigue. The weight selected should be roughly 40% of the athlete’s 1 rm. Athletes should load the hips with each rep and drive with the legs to avoid placing unnecessary stress on the lower back. Encourage athletes to keep the lats engaged and knuckles down during each pull to ensure the bar stays close to the body. Lastly, athletes should focus on breathing when the bar is locked out overhead (before entering the next rep) to assist with midline stabilization and pacing.

Overhead Squat: The weight is light (-40%), allowing athletes to stay unbroken. Stay smooth when squatting and focus on a strong, stable core while pressing the arms to the ceiling. If athletes have mobility issues, allow them to go a little heavier than their overhead squat weight and perform front squats. Focus on breathing on each squat and not blowing up your legs.

Squat Snatch: Same weight as above, and athletes should aim to complete reps into 2-3 touch-and-go sets (fast singles are ok). Cue athletes to load the hips and drive with the legs with each rep. Encourage athletes to keep the lats engaged and knuckles down during each pull to ensure the bar stays close to the body. Once full extension has been reached, athletes should aggressively pull themselves under the bar. When receiving the bar, athletes should “punch” into the bar and avoid standing too quickly before they have established a solid receive. Taking an extra moment to set up will aid athletes in preventing missed reps from rushing. If an athlete cannot squat snatch due to poor mobility, allow them to perform power snatches.

Bar facing Burpees: Athletes must move at a moderate rate with a pace that allows consistency and a steady breathing pattern. The movement starts with a burpee and then a jump over the barbell. Athletes must face the bar during the burpee (no lateral burpees allowed). Athletes do not have to show full extension when jumping over the barbell and may find that staying lower makes the movement more efficient. Athletes must take off with two feet and land with both feet to be off the floor as most body passes over the bar. Modify this movement to burpee bar step-overs. If athletes know they can not maintain at least 10 reps every 60 seconds or less, scale the total number down. Pace the second workout a little lighter and slow down the final 2-3 reps before getting to the bike.

Burpee Box Jump Over: We want a consistent push-pace effort where athletes should look to move through with a near non-stop effort. Let's aim to keep these under 60 seconds. Rep consists of burpee plus box jump-over. Athletes do not have to show full extension on top of the box when jumping over. Athletes can jump over the box without contact or on top of the box and jump down/step down to the other side. If jumping on top, both feet must make contact before moving to the opposite side. Feet are the only body parts that are allowed to make contact with the box. Demo the method of stepping out of the burpee to set up for the jump and also the process of turning on the box to set up for the next burpee. Modify this movement by making it a burpee box step over or get over.

Burpee Box Get Over: Pacing here needs to be steady and consistent. Athletes must be smart in monitoring their heart rates while maintaining a constant workflow. The wording “get-over” means that athletes can get from one side of the box to the other in any fashion as long as most of the body passes over the box. Methods include planting hands on the box while bringing feet on top and over the box or planting hands on the box while bringing the knee on top and over the box, hopping up to a seated position, pivoting on top of the box, and hopping down. Slow down during the warm-up and demo the transition of getting the foot on the box. Many athletes will refrain from asking about transitions if it seems most of the class can already do it, so allow everyone to practice during the warm-up. Modify to a lower height box.

STRENGTH:

Pause Front Squat

1x2

Heavy 2 rep Pause Front Squat

(Build in weight)

Pause below parallel for 2 seconds before standing in each rep

METCON:

Camaro

Freedom (RX'd)

2 Rounds

15 Power Snatch (95/65)

15 Bar Facing Burpees

-@6:00--

2 Rounds

12 Overhead Squats (95/65)

12 Burpee Box Jump Overs (24/20)

-@12:00--

2 Rounds

10 Squat Snatch (95/65)

10 Burpee Box Get Overs (30/24)

‍

Independence

2 Rounds

12 Power Snatch (75/55)

12 Bar Facing Burpees

-@6:00--

2 Rounds

10 Overhead Squats (75/55)

10 Burpee Box Jump Overs (20/16)

-@12:00--

2 Rounds

8 Squat Snatch (75/55)

8 Burpee Box Get Overs (24/20)

‍

Liberty

2 Rounds

10 Dumbbell Snatch (light)

10 Up Downs

-@6:00--

2 Rounds

10 Dumbbell Squats (light)

8 Up Downs Box Step Ups (20/16)

-@12:00--

2 Rounds

8 Dumbbell Thrusters (light)

8 Burpee Over Bar