TUESDAY 04/01/2025

Today is the start of a new month! This month's Be Better focus is BACK SQUAT, continuing our focus on the three movements of the CrossFit Total being tested on June 7th.

Welcome to another week of high-energy workouts at CrossFit ATP! This week, athletes will kick off with a challenging bike burner followed by a 1RM Deadlift session, setting the tone for an intense week ahead. Tuesday brings a fun test of endurance and coordination with ascending shuttle runs, box jump overs, and kettlebell swings. With leg-burning AMRAPs on Wednesday, upper-body strength on Thursday, and a fast-paced Friday workout, it’s a week designed to push you to your limits. Don’t miss out on the excitement as we wrap up the week with the Mayhem for Freedom workout on Saturday!

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 + End of Member Appreciation Week Raffle!

May 26th - Memorial Day Murph

‍Whiteboard of the Day

This is a gritty, lower-body endurance workout with a heavy focus on explosive power, cardiovascular conditioning, and grip stamina. The increasing reps per round demand consistent pacing and mental grit as fatigue builds. The goal is to move smoothly and controlled early on, then push intensity in the later rounds without hitting a wall.Athletes need to focus on keeping their heart rate under control. Box jumps and Shuttle Runs affect the legs, so it’s important to emphasize being explosive with the hips on every drive.

Box Jump Over: Height is higher than normal and will be challenging. 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. Pick a box height that is not intimidating to athletes so they can move consistently.

Kettlebell Swings: Weight should be moderate and allow for reps to be completed in 1-2 sets. Focus on big hips, breathing, and utilizing momentum to go into the next rep. Athletes will perform an American swing, ending with the bottom of the KB facing the ceiling. Cue athletes to make sure that arms are locked overhead before coming down. Stress the importance of keeping the chest up during the bottom portion of the swing to avoid excess stress on the lower back. A muscular contraction of the glutes will aid in sending the KB overhead and help prevent overextension of the lower back/hips. Modify this movement by lowering the weight or swinging to eye level. Athletes can perform a faster “snatching” style of KB swing (bending the arms during the swing) but should be aware that this places more significant stress on the biceps. The traditional style of straighter arms during the swings results in a slower cycle time but does not put extra fatigue on the upper body.

Shuttle Run: Pacing should be moderate (75%) and not sprinted to avoid added fatigue to the lower body. Shuttle runs will have athletes running back and forth to accumulate certain distances. The effort on these should be high. Athletes must touch behind the target line with both feet and 1 hand (3 points of contact) before returning. It is also important for athletes to practice their transition at the turn-around point because this is a spot where many athletes will lose time due to inefficiency. If athletes cannot perform shuttle sprints, allow them to perform a machine sprint or double/single unders of a similar time domain.

METCON:

Manark

Freedom (RX'd)

5x50ft Shuttle Runs

10 Box Jump Overs (30/24)

20 Kettlebell Swings (53/35)

6x50ft Shuttle Runs

12 Box Jump Overs (30/24)

24 Kettlebell Swings (53/35)

7x50ft Shuttle Runs

14 Box Jump Overs (30/24)

28 Kettlebell Swings (53/35)

8x50ft Shuttle Runs

16 Box Jump Overs (30/24)

32 Kettlebell Swings (53/35)

* Each shuttle run rep is 25 feet down + 25 feet back.

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Independence

5x50ft Shuttle Runs

10 Box Jump Overs (24/20)

20 Kettlebell Swings (35/26)

6x50ft Shuttle Runs

12 Box Jump Overs (24/20)

24 Kettlebell Swings (35/26)

7x50ft Shuttle Runs

14 Box Jump Overs (24/20)

28 Kettlebell Swings (35/26)

8x50ft Shuttle Runs

16 Box Jump Overs (24/20)

32 Kettlebell Swings (35/26)

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Liberty

4 Rounds

4x50ft Shuttle Runs

8 Box Step Ups (20)

16 Russian Kettlebell Swings (light)

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SKILL WORK:

Turkish Get-Ups

3 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps