FRIDAY 10/03/2025

No better way to start your week than two sets of a fast-paced, low-rep AMRAP, where you will try to keep sets unbroken and rounds aggressive. Chipper on Tuesday. Play it smoothly from the start and try to maintain a steady pace until the wheels fall off. For Wednesday, it’s a solid 4-round grind of aerobic work into a pulsing grip wrecker. On Thursday, it’s all cardio as we come out of the gate swinging with 30-second on/off intervals of burpees and rowing. The end of the week, it’s a descending rep scheme of Toes to Bar and Shuttle Run, designed to challenge work capacity and core endurance. Saturday is our Annual ATP Lift Off featuring 3 attempts of the Snatch and the Clean & Jerk.

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NEW MONTH, NEW CHALLENGE!

This month is all about box step-ups, getting us prepared for CHAD1000X which we will complete in early November. This month we are asking you to complete 20 Box Step-Ups every day. Those who complete 22 out of 31 days will receive a prize.

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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:

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: 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. A lightweight or an empty bar is recommended to prioritize control and positioning.

STIMULUS: This workout pairs core-intensive gymnastics with fast sprint intervals, testing athletes’ ability to control midline fatigue while maintaining turnover on shuttle runs. The volume of toes to bar is high enough to demand breaking strategy, while the shuttle run adds both conditioning and grip/core recovery between bar work. The workout rewards athletes who can maintain crisp mechanics under building fatigue.

STRATEGY & FLOW: Toes to bar should be managed with small, consistent sets, breaking early is smarter than hitting failure. Each shuttle run should be treated as a strong but sustainable sprint, roughly :15–:20 per 50ft length. The flow alternates high-skill pulling with sprint conditioning, keeping heart rate elevated and forcing composure on the rig.

Toes to Bar: Approach: Break into consistent chunks early to save grip and core. Execution: Big kip swing, feet back behind bar plane, both feet touch bar simultaneously.

Shuttle Runs: Approach: Treat as quick sprints, but maintain composure to recover grip for toes to bar. Execution: Touch line clearly with hand each turn, stay low through change of direction.

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SKILL WORK:

Snatch Balance (2x2 @ 50%)

Sots Press (2x5 light)

Focus: Clean and precise movement under fatigue

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METCON:

Old Speck Mountain

Freedom (RX'd)

21-18-15-12-9

Toes to Bar

7-6-5-4-3

50ft Shuttle Run

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Independence

18-15-12-9-6

Toes to Bar

6-5-4-3-2

50ft Shuttle Run

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Liberty

18-15-12-9-6

Hanging Knee Raises

6-5-4-3-2

50ft Shuttle Run