DEEP STRETCH CLASS TONIGHT AT 6:30 PM + Post Class Hang at Legion Brewery Plaza Midwood.
February is here, and it's Bring a Friend Week at CrossFit ATP. This week you can bring whoever you want for free as many times as they want to come. This is your chance to show them just how amazing the community is and how CrossFit ATP allows them to experience the grind with us! We kick things off with "Cindy" on Monday, focusing on form and foundational movements, followed by a challenging 3-set AMRAP on Tuesday to test our pacing. Throughout the week, we’ll push through a fun version of "DT" on Wednesday, a grueling bike-and-sit-up combo on Thursday, and wrap up with Open 21.1 on Friday—let’s see how far we’ve come with those Wall Walks! Don't forget that we have our double under be better challenge starting today- 2 minutes of double under practice every WEEK DAY! Let's get after it.
Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10 am - 12 pm
Committed Club Month 7- Make it to 16 classes this month to earn your spot in the club + a sticker!
EVENTS:
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!
February 15th- 9 am: Community Ruck with Process Physical Therapy- meeting at 730 E 36th St unit 101, Charlotte, NC 28205 for a fun time of rucking together as a community. There will be no Saturday class that day.
February 28th starting at 5:30 pm- First Friday Night Lights of The CrossFit Open! - 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.
Whiteboard of the Day
The stimulus is moderate to moderate high intensity. Lower rounds mean that athletes will be able to push the pace, but they should be mindful of not outpacing what their endurance can maintain. The instability of dumbbells when compared to a barbell can amplify the effects of fatigue and the ability to stabilize.Grip will be challenged throughout due to the deadlifts and hang power cleans. Shoulder fatigue will peak during the shoulder-to-overhead, so efficient movement mechanics are key.
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: 1-2 sets is the goal here so don’t fry the grip early on. 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: These should be completed unbroken, so rest a little longer after the hang power cleans to maintain. We recommend using a push press or a push jerk (not shoulder press). Athlete will use two dumbbells taken from the floor. Athlete should take a bit of a wider stance with 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. Athlete 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.
METCON:
Legion
Freedom (RX'd)
3 Rounds
21 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Hang Power Cleans (50s/35s)
9 Dumbbell Shoulder to Overhead (50s/35s)
Independence
3 Rounds
21 Dumbbell Deadlifts (35s/25s)
15 Dumbbell Hang Power Cleans (35s/25s)
9 Dumbbell Shoulder to Overhead (35s/25s)
Liberty
3 Rounds
15 Dumbbell Deadlifts (light)
12 Dumbbell Hang Power Cleans (light)
9 Dumbbell Shoulder to Overhead (light)
GYMNASTICS:
Ring Muscle-ups / Strict Pull-ups
-Strength Option:
4 ROUNDS
30 seconds of Work/ 30 seconds of Rest:
Ring Support Tuck Ups
THEN
3 x max strict pull-ups (leave 1 or 2 in the tank).
Rest 1 min between. (Liberty: max ring rows)
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-Conditioning Option:
10 min EMOM
Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the sets together].
Even Minute: 10 Ring Support Tuck Ups [use low rings] or 10 GHD SitUps
