TODAY is our MOBILITY WORKSHOP with Made2Move in place of yoga this week from 6:30-7:30- BE THERE!
Hope you all stayed safe this past weekend with our wintery weather, and even though it led to us postponing movie night, don't worry it will be better than ever THIS FRIDAY! As we kick off another week at CrossFit ATP, it's the perfect time to refocus and tackle the goals you've set for yourself. Write your fitness goals on the whiteboard in the lobby so we can help keep you accountable and help you achieve them. This week, let's embrace the challenges ahead and push ourselves to be stronger today than yesterday. Each day is an opportunity to get better, so we look forward to seeing your smiling faces in the gym this week!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10 am - 12 pm
Committed Club Month 6- Make it to 16 classes this month to earn your spot in the club + a sticker!
THIS COMING WEEK IS PACKED WITH EVENTS:
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
January 17th - CFATP Movie Night 7 PM @ CrossFit ATP
January 19th: GenOne Volunteer Day with Ian Joyce - We have an opportunity provided by one of our members, Ian Joyce, to partner with GenOne, an amazing nonprofit that partners with talented, first generation students from underserved communities, helping them successfully navigate into and through college. We need your muscles to help assist with breaking down old desks, building new ones, and some potential landscaping. Sign up sheets will be on the whiteboard, so put your name down for a fun time of serving the community together!
February 3rd- 8th: Bring a Friend Week- during this week you can bring as many friends as many times as you want for FREE. Come have them check out our amazing community and give them serious FOMO of what they are missing!
Whiteboard of the Day
Athletes will complete 5 sets of 10 reps total (5/5) of Back rack Step back Lunges. This will be performed from the rack. Unrack, step back from the rig, engage the core, and stabilize before taking a deep breath, lunging, and exhaling when stepping out of the lunge. The lunge involves stepping backward and dropping the knee to the ground (90/90) before returning to standing
Stimulus for today's workout will challenge athletes as they try to hold a high-intensity set. Athletes are tasked with giving quick bursts of effort to sustain a near 1:1 work-to-rest ratio. Let’s attack each set/movement, recover, and see if we can mentally hold on.Athletes must choose their weight carefully and adjust reps/movement accordingly to consistently finish around 30 seconds or less.
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 complete 5 reps under 20 seconds, scale the total number down.
Clean and Jerks: The weight selected should allow athletes to complete a set of 5 touch-and-go reps consistently without breaking down in form. Demo and encourage the use of hook grip for all athletes (even with tiny hands). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right overhead.
STRENGTH:
Back Rack Step Back Lunge
5x10
3 sets
10 Back Rack Step Back Lunges (moderate weight)
-10 reps total, alternate legs each rep
- Rest 60-90 seconds between sets
METCON:
Kala
Freedom (RX'd)
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks (115/80)
Independence
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks (95/65)
Liberty
Every 1:00 (10:00)
5 Up Downs
5 Dumbbell Clean and Push Press (light)
