TUESDAY 03/25/2025

This week, we’re diving into a fresh set of workouts, still building off lessons learned during the Open. It was a period of time to identify weaknesses and areas for improvement, pushing us to reflect on what we can do better. Now, moving forward are the moments to set new goals and focus on tackling them head-on with determination, knowing we have the support of our amazing community behind us. The challenge is on, and it’s time to put in the work to grow stronger every day, together. 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:

April 7th - 12th Member Appreciation Week

April 12th 9:30 AM - CrossFit ATP Community Ruck + Mimosas!

May 26th - Memorial Day Murph

‍Whiteboard of the Day

Athletes will have 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk at 70-75% of 1RM Clean. These are completed unbroken, with 1 set being performed every 60 seconds. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For the Power Clean, athletes should focus on driving through the legs, extending hips, knees, and ankles in a powerful pull. Emphasis: Take a deep stomach breath before each lift. On the jerk, we need athletes to focus on pulling themselves into a 2-inch vertical dip position with high elbows before launching the bar overhead.

This workout is a descending ladder of calories and dumbbell movements, creating a grip-taxing, full-body challenge that increases in intensity as the reps decrease. The Air Bike adds a metabolic push at the start of each round, while the dumbbell work compounds fatigue in the posterior chain, shoulders, and grip. The goal is to move consistently while managing fatigue to avoid burnout.The Air Bike sets the tone each round, and minimal transitions between movements will keep the heart rate elevated. Each dumbbell movement flows into the next, demanding strong grip endurance and shoulder stability. Use smart and strategic breaks to avoid burning out.

Air Bike: Athletes should apply a fast, quick effort of 3-4 seconds to the bike and then coast down to a moderate pace (75%). Going too hard on the first few sets will result in heavy leg fatigue, making the hang power cleans difficult. Remember to breathe through the motion while using the whole body in the push and pull. Wind down the last few calories to allow for a smooth transition to the dumbbells. Pacing should start to increase after the third set of calories for a hard push to the finish.

Dumbbell Deadlift: Athletes will hold a dumbbell in each hand and stand to full extension. Pushing the hips back, they must make contact with the floor and one head of each dumbbell outside of the feet before standing. Athletes should focus on breathing in at the top of each rep and breathing out when standing up to stabilize and engage the core. Some athletes may find that a narrower stance will allow them to keep their back in a strong, engaged position throughout the lift and aid in preventing rounding.

Dumbbell Hang Power Clean: Athletes will hold a dumbbell in each hand and stand to full extension. Pushing the hips back, they will lower the dumbbells to the outside, above the knee, and then clean the weight to the shoulders. Athletes must show full extension in the hips and knees with one head of each dumbbell in contact with the shoulders for the rep to be complete. There is no standard for elbow positioning. Cue athletes to keep their chest up as the dumbbells are loaded into the hang position, and they should also focus on a strong hip drive when cleaning the dumbbells to the shoulders. Failure to utilize sufficient leg drive will result in unnecessary work being placed on the biceps. Dumbbells must stay on the outside of the legs, and athletes should adjust foot positioning to accommodate dumbbells so knees stay in a strong position (not caving in).

Dumbbell Shoulder to Overhead: Athletes will use two dumbbells taken from the floor. Athletes should take a bit of a wider stance with their feet to help keep their chest up during the dip and prevent heels from coming off the floor. Cue athletes to breathe while pressing to engage the core and assist in overhead stability. Athletes can perform strict press, push press, or push jerks. Athletes should perform a slight dip when re-racking the dumbbells (to “absorb” the weight) and attempt to drive out of this dip into the next overhead rep to be as efficient as possible.

STRENGTH:

Power Clean + Hang Squat Clean + Push Jerk 1x3

Every 1:00 (10:00)

1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean

METCON:

Numbuh Two

Freedom (RX'd)

21-18-15-12-9-6

Calorie Air Bike

Dumbbell Deadlifts (50s/35s)

Dumbbell Hang Power Cleans (50s/35s)

Dumbbell Shoulder to Overhead (50s/35s)

(Women's Calories: 16-14-12-10-8-6)

‍

Independence

18-15-12-9-6-3

Calorie Air Bike

Dumbbell Deadlifts (35s/25s)

Dumbbell Hang Power Cleans (35s/25s)

Dumbbell Shoulder to Overhead (35s/25s)

(Womens Calories: 15-12-9-7-5-3)

‍

Liberty

14-12-10-8-6-4

Calorie Air Bike

Dumbbell Deadlifts (light)

Dumbbell Hang Power Cleans (light)

Dumbbell Shoulder to Overhead (light)

(Womens Calories: 12-10-8-6-4-2)