This week marks the start of a brand-new strength cycle here at CrossFit ATP, and it’s the perfect opportunity to reset, refocus, and commit to showing up. Over the next several weeks, we’ll be dialing in on steady progress — building strength one session at a time with smart programming and intentional lifts. The biggest key to success? Consistency. Whether you’re chasing PRs or just looking to move better and feel stronger, being here and putting in the work will get you there. Let’s start this cycle strong and see what we can accomplish together.
EVENTS:
Run Club at 9:30 on Sundays!
Wegihtlifting at 11:30 on Sundays!
Sat August 30th - Mobility and Mimosas with Made 2 Move Physical Therapy
Another Evening in the Park TBD for September
Sat. October 4th - CrossFit ATP Annual Lift-Off
WHITEBOARD:
This session begins with building to a 1-rep max back squat in 5–6 working sets, designed to test and push your absolute strength in the lift. You’ll start with lighter sets around 50–60% of your estimated max, gradually increasing the load in controlled jumps. Each set should be approached with a focus on maintaining an upright torso, braced midline, and driving out of the hole with intent. Rest 1–2 minutes between heavy attempts to ensure full recovery for maximal effort. The goal is to find the heaviest weight you can lift with excellent form, using the earlier sets to dial in technique and confidence before attempting your top weight.
Following the squat max, you’ll move into 3 sets of 5–8 weighted pull ups, or banded strict pull ups if you’re building towards full bodyweight strength. Use a pronated (overhand) grip at shoulder width to maximize lat and upper back engagement. Maintain a hollow body position, pulling the chin over the bar without kipping, and lower under control. If adding weight, secure a plate or dumbbell with a dip belt or between your feet. For athletes unable to perform a strict pull up, scale to negative pull ups (jump to the top and lower slowly), ring rows, or lat pull-downs to build pulling strength. This post-squat accessory strengthens the pulling musculature to balance your pressing and squatting work, while improving midline stability and upper body pulling strength, key components for both CrossFit performance and general athletic capacity.
STIMULUS: Two short, aggressive couplets separated by a hard-hitting bodyweight-and-plyometric movement. The goal is to push through the machines with urgency, stay smooth but fast on the gymnastics, and manage the high heart rate during the burpee box jump overs. This is about controlled speed with minimal breaks.
STRATEGY & FLOW: The ski and bike are both short enough to push hard but long enough to spike your heart rate. Don’t open at a sprint, but be near redline by the halfway mark. Gymnastics should be tackled in big sets or near unbroken depending on capacity. Burpee box jump overs are the separator, so move consistently, limit rest at the top, and focus on efficiency rather than all-out sprinting.
Ski Erg - Approach: Settle into strong strokes, aiming to hold a pace that leaves you able to jump right into the next movement. Execution: Hinge at the hips, engage the lats, and drive aggressively with the legs/hips.
Chest to Bar Pull-Ups - Approach: Break early to avoid failure and maintain a short rest time. Execution: Keep a tight kip and pull the chest high to the bar, meeting the standard each rep.
Burpee Box Jump Overs - Approach: Find a sustainable pace and stick to it. Small pauses at the top waste time. Execution: Step or jump down off the box to keep moving; avoid standing fully upright unless needed.
Bike Erg - Approach: Strong from the start, this is your last machine of the day. Execution: Push through the legs with smooth cadence and high RPM.Recommended Sets: Continuous! Don’t get off until done.
Bar Muscle Ups - Approach: Push bigger sets than you think you can—low volume means higher intensity. Execution: Use a powerful kip and pull the hips to the bar, transitioning quickly over the top.
STRENGTH:
Back Squat:
Build to a 1RM in 5-6 working sets (in 12:00 timer)
After the heavy Back Squat is complete, perform:
3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)
-rest 60 seconds between sets-
METCON:
Throttle Up/Hammer Down
Freedom (RX'd)
12:00 AMRAP
35/28 Calorie Ski (or Row)
35/28 Calorie Bike Erg (or Air Bike)
25 Chest to Bar
10 Bar Muscle Ups
Max Burpee Box Jump Overs (24/20)
Independence
12:00 AMRAP
30/24 Calorie Ski (or Row)
30/24 Calorie Bike Erg (or Air Bike)
20 Chest to Bar Pull-ups
6 Bar Muscle Ups (or perform a total of 35 Chest to Bar)
Max Burpee Box Jump Overs (24/20)
Liberty
12:00 AMRAP
20/16 Calorie Ski (or Row)
20/16 Calorie Bike Erg (or Air Bike)
25 Ring Rows
10 Jumping Pull Ups
Max Up Down + Box Step Up (20/16)
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