CrossFit | May 18 - 23

CrossFit ATI – Weekly Programming

This week should feel athletic, structured, and performance-driven:

• Olympic lifting emphasis

• Strong conditioning pieces

• Posterior chain development

• Bulletproof shoulder work

• Sustainable volume while still challenging.

Monday – Power Clean Capacity

Warm-Up

3 Rounds:

• 200m Run

• 10 Banded Pull Aparts

• 10 Empty Bar RDLs

• 5 Front Squats

• 5 Hang Muscle Cleans

Skill / Strength

Clean Technique Progression

• High Hang Power Clean x 3

• Hang Power Clean x 3

• Power Clean x 2

Then:

Build to Heavy Single Power Clean

(85–92% feel, no max misses)

Focus:

• Fast elbows

• Vertical drive

• Clean catch position

WOD

Every 5 Minutes x 5 Rounds

• 400m Run

• 5 Power Cleans @ 3/4 Bodyweight

Goal

Finish in 3:30–4:15 each round.

Stimulus

• Hard run effort

• Heavy but repeatable cleans

• Athletes learn recovery pacing

Accessory

3 Sets

• 15 Back Extensions

• 15 Banded Face Pulls

• 30sec Hollow Hold

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Tuesday – Gymnastics + Aerobic Engine

Warm-Up

3 Rounds:

• 250m Row

• 10 Scap Pull-Ups

• 10 Push-Ups

• 10 Air Squats

Skill Work

Kipping Pull-Up / TTB Progressions

EMOM x 10

• Odd: Pull-Up Skill

• Even: Core Compression Drill

Conditioning

3 Rounds

• 500m Row

• 20 Pull-Ups

• 30 Wall Balls

• Rest 2 Minutes

Goal

Consistent rounds without redlining.

Shoulder Bulletproofing

3 Sets

• 15 Cuban Press

• 20 Banded External Rotations

• 12 Single Arm Bottom-Up KB Press

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Wednesday – Lower Body Strength + Long Conditioning

Warm-Up

3 Rounds:

• 10 Walking Lunges

• 10 Good Mornings

• 250m Bike

Strength

Back Squat or Bench Press

5 x 5 Building

Super-set with:

Tempo RDL

3 x 8 (3-second lowering)

Conditioning

25 Minute AMRAP

• 800m Run

• 20 DB Box Step Overs

• 15 Toes-to-Bar

• 12 Deadlifts (225/155)

Goal

Steady grind. No sprinting early.

Posterior Chain Accessory

3 Sets

• 12 Hip Thrusts

• 15 Back Extensions

• 40m Heavy Farmer Carry

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Thursday – Engine + Mobility

35 Minute Continuous Work

Not for time:

• 24/18 Cal. Bike

• 500m Row

• 400m Run

• 20 Strict Press (light)

• 20 Ring Rows

• 20 Reverse Lunges

Focus

Blood flow, Recovery, Movement quality

Shoulder Stability Circuit

3 Rounds

• 15 Banded Pull Aparts

• 12 Prone Snow Angels

• 30sec Dead Hang

• 12 Scap Push-Ups

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Friday – Barbell Conditioning

Warm-Up

3 Rounds:

• 200m Run

• 10 Empty Bar Thrusters

• 8 Burpees

• 6 Front Squats

Strength

Push Press

5 x 3 Building Heavy

Then:

EMOM x 8

• 3 Push Press @ moderate-heavy weight

WOD – “Pressure”

5 Rounds For Time

• 12 Thrusters (95/65)

• 12 Bar Facing Burpees

• 12/10 Cal Bike

Stimulus

Fast aggressive effort.12–18 minute range.

Finisher

3 Sets

• 15 Sit-Ups

• 15 Banded Face Pulls

• 1 Minute Plank

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Saturday – Team Conditioning

In Teams of 2

For Time:

• 1600m Run

• 100 Double Unders

• 80 DB Snatches

• 200 Feet of Farmer Carry

• 40 box jumps

• 200 Feet of Sled Drag

Split Work As Needed

Goal

Long sweaty team grind.Community-focused Saturday energy.