TUESDAY 04/22/2025

A brand new week at CrossFit ATP is here, and we’re kicking it off strong as we begin our Murph Prep Monday journey with “Half Murph.” Tuesday brings a partner-style cardio flush with long sets of bike calories to keep the heart rate pumping. Midweek turns up the heat with a fast-paced row and a descending distance of weighted walking lunges, following some solid work on the squat clean and push jerk. Thursday delivers a big upper-body pump with max rep bench press and a burnout set, followed by a spicy triplet to close it out. We’ll wrap the week with an Open-style 10:00 AMRAP on Friday, then go full send on Saturday for a total-body partner chipper packed with heavy lifts and upbeat cardio.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm

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

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS ON THE APP)

June 7th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

Stimulus is moderate intensity. Athletes should aim to score similar times or get slightly faster as rounds progress. First round should be the slowest (testing the waters) while the next two are all about hanging on and grinding through.This will be a great mental test for your athletes. Ensure partners practice adjusting the bike to avoid lost time and smooth transitions.

Air Bike: Pacing should be consistent with a moderate, steady effort (75%). Athletes mustn’t overdo it on the bike and put themselves in a cardio deficit. Athletes should adjust the bike correctly regarding seat height and distance from the handles. Both adjustments should allow for the extension of the legs and arms, but not a complete lockout. Use the whole body, pushing and pulling with the arms and legs working together. Bikes respond well to a quick, fast start and then coast down to the working pace.

I want athletes to try to hold a steady pace throughout. In past workouts, we have sometimes discussed an interval style to help maintain intensity, but for today, let's try to fight off those demons and push through the pain.

METCON:

Zissou

Freedom (RX'd)

Teams of 2

3 sets (each/1:1)

50/40 Calorie Air Bike

‍

Independence

Teams of 2

3 sets (each/1:1)

40/32 Calorie Air Bike

‍

Liberty

Teams of 2

3 sets (each/1:1)

30/24 Calorie Air Bike

ACCESSORY:

3 Sets

12 Standing Landmine Twists @ Moderate weight – maintain control and quality

10 Landmine Press (each) @ Moderate weight – maintain control and quality

10 Landmine RDL (each) @ Moderate weight – maintain control and quality

*Rest 2:00 between sets

**Athletes can partner up and go 1:1 on sets