For Monday, we will be tackling a Hero Workout “Harper” in honor of Phoenix Firefighter Brad Harper for Labor Day. On Tuesday, we have a multiple-set, fast-paced interval bodyweight workout. The middle of the week consists of a descending and ascending high heart rate triplet for Wednesday. Thursday’s bodyweight workout is all about grinding through and staying moving at a consistent, non-stop effort. For Friday, it’s another descending triplet where it’s all about sustaining a push-pace effort across reps and movements. Saturday’s partner workout is a solid mash of biking, gymnastics and weightlifting, back and forth between you and your partner.
NEW MONTH= NEW CHALLENGE- complete 10 pull-ups (strict work, no kipping) every day for the month of September. Prizes for anyone who completes 22 or more days of the month.
EVENTS:
Run Club at 9:30 on Sundays!
Weightlifting Club at 11:30 on Sundays!
Fri. September 19th 7 pm - CFATP Game Night at the gym
Sat. October 4th - CrossFit ATP Annual Lift-Off
WHITEBOARD:
Pause Split Jerk (4x2 @ 65–70%) This session emphasizes footwork, balance, and bar positioning in the split jerk. Athletes will pause in the dip and then drive into the split, holding briefly to reinforce stability. The light percentages (65–70%) allow for sharp, crisp reps without fatigue interfering with mechanics. Focus on pushing straight through the bar, dropping under quickly, and landing in a strong, balanced split with the bar stacked over the shoulders and hips. The goal is precision and consistency, not heavy loading. Rest 60–90 seconds between sets to maintain quality.
Post: 3 Sets of 8 Dumbbell Rows (single arm)This accessory develops upper back and lat strength, which directly supports pulling mechanics in the clean and stability in the jerk. Perform each rep with strict form—no twisting or using momentum. Athletes should pull the dumbbell towards the hip to engage the lats rather than shrugging.
STIMULUS: This workout is designed as a moderate time-domain chipper that combines barbell cycling, midline fatigue from GHDs, and a monostructural rowing effort. The descending rep scheme allows for consistent intensity, with the early rounds demanding the most volume and later rounds testing athletes’ ability to hold pace under fatigue.
STRATEGY & FLOW: Athletes should pace the workout so that barbell work is crisp and manageable without breaking technique. The GHDs will build midline fatigue quickly, which will carry over into both the cleans and rowing. The row should be steady but not casual, athletes should aim for sustainable splits that allow for quick transitions back to the bar. The descending rep count encourages a push toward faster rounds as the workout progresses.
Power Clean: Approach: Use Touch and go sets in early rounds, then consider quick singles or fast doubles in the smaller sets.Execution: Stay close to the bar, reset grip quickly, and keep hips and chest rising together.
GHD Sit-ups: Approach: Keep a steady rhythm, avoid sprinting early to prevent midline blow-up.Execution: Engage quads and hip flexors on the way up, maintain consistent breathing.
Row: Approach: Maintain a pace around 75–80% effort, enough to move quickly but not redline.Execution: Strong leg drive, upright posture, smooth recovery on the slide.
SKILL WORK:
- Pause Split Jerk (4x2 @ 65-70%)
- Focus: Positioning and footwork in the split
- Post: 3 sets of 8 Single Arm Dumbbell Row (each)
METCON:
Overhaul
Freedom (RX'd)
15-12-9-6-3
Power Clean (135/95)
15 GHDs (or V-Ups)
15/12 Calorie Row
Independence
15-12-9-6-3
Power Clean (115/85)
10 GHDs (or V-ups)
12/10 Calorie Row
Liberty
15-12-9-6-3
Dumbbell Power Clean (light)
10 Sit Ups
10/8 Calorie Row
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