WEDNESDAY 04/02/2025

YOGA TONIGHT AT 6:30 PM!

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

Athletes are back squatting at the weight they used last week (+ their weekly increase amount) for 20 reps. This strength cycle can be just as mentally taxing as it is physically taxing, so athletes should get mentally prepared before their attempt and stay focused on breathing and control. The volume will stay the same across the coming weeks, with the weight increasing incrementally. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath at the top of each rep, brace, and then breathe out when coming out of the squat. Make sure that the lifting area is clear of loose items, and take a moment to teach athletes how to bail from a failed squat by demoing with a PVC pipe.

This workout is a sprint-interval piece focusing on intensity, leg endurance, and repeatability. Each 2 minute AMRAP will push your lungs, quads, and anaerobic threshold with a max effort finisher in the form of bar facing burpees. The goal is to push hard but stay consistent across all five sets.This workout is a test of grit under fatigue. Push hard, manage leg fatigue, and go all-in on that last set!

Row: Pacing should be consistent with an aggressive-fast effort (85%+). Push hard, but don’t go all out and put yourself into a cardio deficit. Athletes should adjust the rower correctly regarding foot placement and distance from the handles.. Use the whole body, pushing and pulling with the arms and legs working together.  Athletes should aim to finish the rower in under 50 seconds.

Front Squats: The weight should be moderately light (-40%) and allow unbroken sets across rounds. Athletes will take the bar from the floor. The barbell should be cleaned to the front rack position. Most athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort but should take this as a sign that they should consistently be working on front rack mobility outside of metcons. Elbows should stay high throughout the lift, and athletes can think about “chasing the elbows” out of the squat to keep them elevated. Taking a deep breath in at the top and breathing out from the squat will assist with stability and core engagement. If athletes cannot do a front squat, allow them to modify to a back squat or goblet squat.

Bar Facing Burpees: Athletes must move at a moderate-aggressive 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.

METCON:

Dee Dee

Freedom (RX'd)

2:00 AMRAP (3 sets)

12/10 Calorie Row

10 Front Squats (115/85)

Max Bar Facing Burpees

-rest 2:00 between sets-

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Independence

2:00 AMRAP (3 sets)

10/8 Calorie Row

10 Front Squats (95/65)

Max Bar Facing Burpees

-rest 2:00 between sets-

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Liberty

2:00 AMRAP (3 sets)

8/7 Calorie Row

10 Dumbbell Front Squats (light)

Max Up Downs

-rest 2:00 between sets-

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STRENGTH:

Back Squat

1x20

Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:

1RM.............Increase

<= 120#.......start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)

125-185#.....start at 50% and increase by 5 pounds every week

190-255#.....start at 60% and increase by 5 pounds every week

260-360#.....start at 50% and increase by 10 pounds every week

>= 365#........start at 50% and increase by 15 pounds every week