FRIDAY 09/26/2025

We have the ATP Lift Off coming right up on 10/4 from 9-12. We’ve extended the deadline to signup to Wednesday 9/24 so talk to one of the coaches about signing up! I’m also looking for 2 more volunteers to help with the event.

Starting on Monday, the workout is all pull, as the reps climb each round, you will need to be mindful of forearm fatigue. Tuesday is one of those gut-check workouts where you just put your head down and keep truckin’ along. The middle of the week will be a steady 5-round triplet that will hit all areas of the body. Use the clock and see if you can keep a consistent pace across all rounds. The Thursday workout is a solid, high-skilled multiple-set couplet where you will push to complete it under 5:00. For Friday, it’s an up-tempo short amrap where you’ll need to push through the first two movements for enough time to chip away at the handstand push-ups. On Saturday, the partner workout is about holding a consistent pace/sets for both partners to sustain a non-stop effort.

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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

Sat. October 4th 9 am - CrossFit ATP Annual Lift-Off

October 13 - 18 BRING A FRIEND WEEK

Sat. October 18th - Metavivor Breast Cancer Fundraiser 5K

Sat. November 8th 4 pm - Friendsgivings

Sat. November 15th - Novant Health Race Event (5K, half, full)

TBD CHAD 1000X

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WHITEBOARD:

Deadlift (Wave 4: Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%)This wave uses a slower 4-second eccentric to build control, awareness, and positional strength throughout the pull. The extended lowering phase forces athletes to stay tight and reinforces proper bracing, which carries over into heavier conventional pulls. The 5-3-1 structure, repeated twice, provides both volume and intensity while limiting breakdown. Athletes should focus on patience off the floor, maintaining a neutral spine, and controlling the descent without letting the bar drift forward. Rest 1–2 minutes between heavy sets to preserve bar speed and execution quality.

Post: 3 Sets of 12 Dumbbell Floor PressThe dumbbell floor press develops upper body pressing strength while limiting stress on the shoulders, making it a joint-friendly alternative to the bench press. Athletes lie on the floor with dumbbells at chest level, pressing them overhead until arms lock out, then lowering until elbows gently touch the ground before repeating. This limited range of motion emphasizes triceps strength and lockout power. If dumbbells aren’t available, athletes can substitute with barbell floor press or push-ups with tempo for similar benefit. Newer athletes can scale by reducing load or reps, focusing on controlled pressing and elbow positioning.

STIMULUS - This is a strength-endurance test wrapped in an interval format. The box jump overs and deadlifts elevate the heart rate and load the posterior chain, forcing athletes to approach the strict handstand push ups already fatigued. The structure ensures that athletes cycle back into pressing under repeatable conditions, but the accumulated pressing volume makes pacing essential.

STRATEGY & FLOW - The box jump overs should feel quick and snappy, while the deadlifts are heavy but manageable, done unbroken or in 2 short sets. These are designed to prime the shoulders and elevate breathing before the strict HSPU. The max-rep handstand push up portion is the limiter, so athletes must stop a rep shy of failure and chip away over multiple rounds. Expect early rounds to yield bigger HSPU sets, with later rounds requiring smaller, repeatable chunks.

Box Jump Overs - Approach: Smooth rhythm, fast feet, no need to sprint. Execution: Two-foot takeoff, land soft, pivot or step down quickly.

Deadlifts - Approach: Perform unbroken or 2 quick sets (5–3). Execution: Brace core, keep bar close, stand tall at lockout.

Strict Handstand Push Ups - Approach: Stop shy of failure, chip away in small repeatable sets. Execution: Heels against wall, lower with control, press to full lockout.

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STRENGTH:

Deadlift (Wave 4):

Tempo Deadlift 4s down

5-3-1, 5-3-1 @ 70–80–85%)

Post: 3 Sets of 12 Dumbbell Floor Press

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METCON:

12th Man

Freedom (RX'd)

2:00 AMRAP

12 Box Jump Overs (30/24)

8 Deadlifts (225/155)

Max Strict Handstand Push Ups

-rest 1:00 between-

* Repeat until 50 Strict Handstand Push Ups are accumulated

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Independence

2:00 AMRAP

12 Box Jump Overs (24/20)

8 Deadlifts (185/125)

Max Handstand Push Ups

-rest 1:00 between-

* Repeat until 50 Handstand Push Ups are accumulated

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Liberty

2:00 AMRAP

12 Box Step Ups (24/20)

8 Dumbbell Deadlifts (light)

Max Push Ups

-rest 1:00 between-

* Repeat until 50 Push Ups are accumulated