FRIDAY 09/19/2025

Monday is a grueling 5-round lower-body workout that requires athletes to spend a significant amount of time with their dumbbells. Tuesday's workout is all grip and rip through consistent calorie rowing and increasing farmer carry distances. For Wednesday, it's not Fran, but it could be worse as we try to stay aggressive through descending reps of thrusters and burpees. We have a steady monstructural reset workout scheduled for Thursday to facilitate a good active recovery before we light it up on Friday. To end the week, it's barbell cycling, squatting, and gymnastics all smashed into a fast-paced 10:00 amrap. Saturday's team workout is a short session of sprint work and AMRAP intervals for partners.

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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 Balance - This drill reinforces speed under the bar and confidence in the catch position. Athletes start with the barbell on their back in a snatch grip, perform a quick dip and drive, and aggressively push under into the overhead squat. The light loading (50%) allows focus on crisp footwork, bar path, and stability in the bottom position. Pausing briefly in the catch can help reinforce balance before standing tall.

Sots Press - The Sots Press develops upright posture, overhead mobility, and shoulder stability in the bottom of the squat. Athletes start in a deep front squat position and press the bar overhead to full extension, then return under control to the front rack while maintaining the squat. Light weight or an empty bar is recommended to prioritize control and positioning.

STIMULUS: This workout combines barbell cycling with gymnastics in a balanced push-pull-core triplet. The moderate barbell weight allows athletes to move quickly through hang snatches and back squats, while toes-to-bar provide the skill and grip limiter. The short 10-minute window makes it a fast, aggressive effort rather than a long grind.

STRATEGY & FLOW: Athletes should move efficiently on the barbell, keeping transitions quick and minimizing time lost on setup. The clean and jerks should feel crisp, and the back squats should be performed in one smooth set each round. Toes-to-bar will accumulate quickly, so athletes need to manage grip and break into short sets early to avoid hitting failure. The workout flows best when athletes keep rests short and move station-to-station without hesitation.

Hang Power Snatches - Approach: Perform quick singles or touch-and-go for efficiency.Execution: Drive bar from hips, dip and punch overhead smoothly.

Back Squat - Approach: Lower bar onto back from the last clean and jerk. Squat straight through without reracking.Execution: Strong brace, keep chest tall, steady tempo.

Toes to Bar - Approach: Break early into 2–3 sets (8–7 or 5–5–5).Execution: Maintain a strong kip swing, drive toes with hips, touch both feet at the same time.

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SKILL WORK:

Snatch Balance (2x2 @ 50%)

Sots Press (2x5 light)

- Focus on clean, precise movement under fatigue

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METCON:

Last Light

Freedom (RX'd)

10:00 AMRAP

5 Hang Power Snatches (115/80)

10 Back Squats (115/80)

15 Toes to Bar

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Independence

10:00 AMRAP

5 Hang Power Snatches (95/65)

10 Back Squats (95/65)

10 Toes to Bar

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Liberty

10:00 AMRAP

5 Dumbbell Hang Power Snatches (light)

10 Dumbbell Squats (light)

10 Hanging Knee Raises