WEDNESDAY 04/23/2025

YOGA TONIGHT AT 6:30 PM!

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

Athletes will have 1 Squat Clean + 1 Push Jerk at 80% of 1RM Clean. These are completed unbroken, with 1 set being performed every 90 seconds. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For the Squat Clean, athletes should focus on driving through the legs, extending hips, knees, and ankles in a powerful pull. Shrug the shoulders and pull the bar high, dropping underneath into a full squat. Catch the bar in the front rack with elbows high and stand tall. Maintain an upright torso, and drive out of the hole with high elbows. Athletes will reset their hands and feet into their “power position” before moving into the push jerk. Emphasis: Take a deep stomach breath before each lift. On the jerk, we need athletes to focus on pulling themselves into a 2-inch vertical dip position with high elbows before launching the bar overhead.

Clean grip denotes that athletes must use a double overhand grip and should use the same width as they would for a clean, and the hips may start slightly lower than a typical deadlift to replicate an athlete’s setup for a clean, which will result in a faster pull from the floor. Always view the deadlift as a push with the legs from the floor rather than a pull with the back. The upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. Athletes should start with a deep breath into a braced core and breathe through pursed lips during the deadlift attempt to assist with core engagement and stability.

Stimulus for this workout is moderately high intensity. Athletes should aim to push the pace throughout and should focus on quick transitions from the row to the lunge and vice versa. Athletes can hold the dumbbell in any way if it does not assist with the lunges.Hamstrings are going to be under heavy duress here. Athletes need to stay strong and keep moving on the lunge. Sometimes stopping/breaking only makes the burn worse.

Row: it's important to build into your pace during the first two rounds and then hold the remaining. Your pacing should be moderately aggressive (75% or higher) and consistent throughout the workout. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so the athlete can return them with the rower handle on each pull with minimal heel lift and no feeling of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes drive with the feet/heels at the beginning of each pull and finish the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout. Athletes need to slow down the final 50m to allow themselves a chance to get their breathing under control.

Single Dumbbell Walking Lunge: The goal is to be unbroken across all sets and rounds. Athletes will perform this movement with one dumbbell. The dumbbell can be held on the shoulders, on the "front rack," or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging. The dumbbell can be rested on the shoulders vertically or horizontally. Athletes should take a deep breath before lunging and breathe out when stepping out of the lunge to stabilize and engage the core. Avoid the no reps of stutter-stepping between lunge reps, resulting in a few extra inches on each step, and failing to reach full extension of the hips between steps, resulting in "duck walk lunges."

STRENGTH:

Squat Clean + Push Jerk

1x2

Every 1:30 (4 sets)1 Squat Clean + 1 Push Jerk @80% (Every 1:30)

-into-

3×3 Clean Grip Deadlifts @90%+

METCON:

Deputy Kovacs

Freedom (RX'd)

For Time:

250/200m Row

150ft Single Dumbbell Walking Lunge (50/35)

250/200m Row

125ft Single Dumbbell Walking Lunge (50/35)

250/200m Row

100ft Single Dumbbell Walking Lunge (50/35)

250/200m Row

75ft Single Dumbbell Walking Lunge (50/35)

250/200m Row

50ft Single Dumbbell Walking Lunge (50/35)

‍

Independence

For Time:

200/175m Row

150ft Single Dumbbell Walking Lunge (35/25)

200/175m Row

125ft Single Dumbbell Walking Lunge (35/25)

200/175m Row

100ft Single Dumbbell Walking Lunge (35/25)

200/175m Row

75ft Single Dumbbell Walking Lunge (35/25)

200/175m Row

50ft Single Dumbbell Walking Lunge (35/25)

‍

Liberty

5 Rounds

150/125m Row

50ft Walking Lunge