Welcome to a new week- We are coming to end of the month, and there are so many of you that are close to securing your spot within the August Committed Club! So put the excuses aside and get yourself to the gym this week. “The only bad workout is the one that didn’t happen (Greg Plitt)." Let’s seize every opportunity to push ourselves, embrace the sweat and hard work, and transform our goals into achievements. We cannot wait to see you in the box this week!
EVENTS:
NO CLASSES ON LABOR DAY
Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm
Committed Club started August 1st- Make it to 16 classes this month to earn your spot in the club + a sticker!
September 9th - 14th- Bring a Friend Week
October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"
November 9th 5 pm - CrossFit ATP Friendsgiving
Whiteboard of the Day
Today's workout is a fast couplet with a light-to-moderate load.
Complete the snatches in 1-2 sets with a pace of anywhere from 10-20 or more reps per round.
If you are capable of using the Rx'd load but not at this volume, maintain the weight and reduce the snatch volume to either 15-12-9 or 12-9-6 while preserving the stimulus of 1-2 sets each round.
Shoot for a box jump pace of 10-20 reps per minute. If this is unlikely during the workout, reduce the box height to as short as just a few stacked plates on the ground. If you're unable to jump, substitute box step-ups.
Expect each of these movements to make the other more challenging. Driving through the legs to snatch the bar overhead will fatigue the legs before the box jumps and vice-versa.
In the warm-up, we'll build in load with a 15-minute EMOM of 1 power snatch. Build to a heavy single, but know that whatever load you work up to you'll have to repeat for 3 singles on the minute at the end of the EMOM.
Workout of the Day
SKILL WORK:
Pre-workout:
EMOM 15:
1 power snatch
- Build in load every 3:00.
METCON:
For time:
21-15-9
Hang power snatches (75/115 lb)
Box jumps (20/24 in)
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