FRIDAY 09/12/2025

Starting off the week, we have a multiple-set interval piece where we prime the heart rate with some moderate-heavy thrusters and accelerate through a short distance row. For Tuesday, we present to you “Annie 2.0,” where the jump rope is doubled, but the sit reps remain the same. Wednesday is a total body 4-round beat down with the first two movements isolating the upper body and then capping off each round with a lower body grind through the lunge. Thursday will be our Sept. 11th memorial workout, where you will partner up and see how many calories you can accumulate through the 18:01 AMRAP. Then, it’s time for Friday, and it’s all about holding a pace while the wall walks increase by one rep every round, the run/box jump overs stay the same. Saturday’s partner workout will be a fun challenge as you partner up and go you separate ways, and then switch when both are completed.

KEEP UP your September Be Better: 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.

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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 9 am - CrossFit ATP Annual Lift-Off

Sat. November 8th 4 pm - Friendsgiving

Sat. November 15th 10 am - CHAD 1000X

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WHITEBOARD:

Snatch Complex: Snatch Pull + Hang Snatch (5x2 @ 75–80%)This complex develops speed, bar path consistency, and confidence in the catch. Athletes start with a snatch pull to reinforce aggressive extension and keeping the bar close, then transition directly into a hang snatch to practice speed under the bar. The focus should be on fluid movement and a stable overhead position rather than chasing heavy percentages. The moderate load (75–80%) allows for quality reps that balance strength and technical refinement. Rest 60–90 seconds between sets to maintain sharp execution.

Post: 3 Sets of 10 Band-Resisted Face PullsThis accessory strengthens the rear delts, traps, and external rotators to support shoulder health and overhead stability in the snatch. Athletes should pull the band toward the face, leading with elbows high and wide, squeezing the shoulder blades together at the finish. Control the return under tension and avoid shrugging. If bands are not available, cable face pulls or light dumbbell reverse flys can be substituted. Newer athletes can also scale by reducing band tension or using a lighter resistance band to focus on form and control.

STIMULUS: This workout is an ascending ladder that builds pressing and shoulder fatigue while mixing in running and plyometrics. Each round begins with a 100m run and 10 box jump overs, then adds 1 more wall walk each round, starting with 1 and climbing to 8. The workout steadily transitions from fast, explosive work in the early rounds to grindy, shoulder-dominant wall walks as fatigue builds.

STRATEGY & FLOW: The run and box jumps should feel like quick, repeatable buy-ins, never the limiter. The wall walks, however, escalate quickly and become the workout’s centerpiece. Athletes must pace wall walks early, moving smoothly and efficiently to avoid shoulder blow-up. Small pauses between reps are far better than failed attempts. Expect the final 6–7 rounds to be the slowest and most taxing, so save energy and composure for them.

Run - Approach: Treat as a fast buy-in. It should not take more than :25–:35. Execution: Stay tall, quick turnover, steady breathing.

Box Jump Over - Approach: Steady cadence, don’t rush transitions. Execution: Jump two-foot takeoff, land soft, step or hop down to reset.

Wall Walks - Approach: Stay calm and smooth, don’t rush the climb up. Execution: Land hands wide, brace core, move feet in controlled steps. Hands must touch the line as chest meets wall.

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SKILL WORK:

Snatch Complex:

Snatch Pull + Hang Snatch (3x2 @ 75-80%)

Focus: Speed under the bar and secure catch

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Post: 3 sets of 10 Band-resisted Face Pulls

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METCON:

Salomon

Freedom (RX'd)

For time:

100m Run

10 Box Jump Overs (20)

Wall Walk

Start with 1 and add 1 Wall Walk every round up to 7 (1-2-3-4-5-6-7)

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Independence

For time:

100m Run

8 Box Jump Overs (20)

Wall Walk

Start @ 1 and add 1 Wall Walk every round up to 6 (1-2-3-4-5-6)

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Liberty

For time:

100m Run

10 Box Step ups (20)

Inchworms

Start @ 1 and add 1 Wall Walk every round up to 5 (1-2-3-4-5)