MONDAY 09/15/2025

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:

Back Squat (Wave 2: 5-3-1, 5-3-1 @ 72–82–88%, then back to 77–82–88%)This wave of back squats builds on the foundation from Week 1 by adding slightly heavier percentages while reinforcing power out of the hole. The 5-3-1 structure, repeated twice, provides opportunities to work through different rep ranges while maintaining consistent posture and bar speed. Athletes should focus on bracing tightly at the top, controlling the descent, and driving through the mid-foot on the ascent. The wave design allows athletes to lift heavy without overreaching, while building confidence under challenging weights. Rest 1–2 minutes between the heavier sets to maintain quality and intent.

DB Reverse Fly: The dumbbell reverse fly complements the squat by strengthening the rear delts and upper back, which support posture and shoulder health. Athletes should lean slightly forward at the hips with a flat back, then raise the dumbbells outward with a soft elbow bend until they reach shoulder height, lowering under control. The movement should be strict and deliberate, avoid swinging or shrugging. If dumbbells aren’t available, band pull-aparts or cable rear delt flys can serve as alternatives. For newer athletes, lighter loads or fewer reps can be used to focus on developing proper form and shoulder control.

STIMULUS: This triplet is built to feel like a fast-moving conditioning workout with moderate dumbbell loading. The dumbbell box step overs demand leg drive and balance, the snatches add overhead stamina and unilateral power, and the double unders keep the heart rate spiked with coordination under fatigue. Grip and shoulders will accumulate fatigue across six rounds, but the stimulus should remain steady and repeatable.

STRATEGY & FLOW: The key is smooth transitions and efficient cycling of the dumbbells. Step overs should be controlled, don’t rush and risk sloppy footwork. Snatches should be steady singles or quick cycling depending on capacity. Double unders need to be unbroken or in 2 short sets to protect round times. Each round should take 1:45–2:30, with later rounds testing consistency.

Dumbbell Box Step Overs - Approach: Control the tempo, fast feet, but no wasted steps.Execution: Hold dumbbells at sides, keep chest tall, and place full foot on the box before stepping over.

Dumbbell Snatch - Approach: Quick singles or fast cycling, depending on skill.Execution: Drive through hips, punch overhead, and switch hands below eye level if cycling.

Double Unders - Approach: Aim for unbroken or one short break.Execution: Relax shoulders, elbows tight, wrists flick rope and avoid big jumps.

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SKILL WORK:

Back Squat (Wave 3):

3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%

Post: 3 sets of 10 Barbell Rows (supinated grip)

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METCON:

Full Draw

Freedom (RX'd)

5 Rounds

8 Dumbbell Box Step Overs (50s/35s)(20)

12 Alternating Dumbbell Snatches (50/35)

48 Double Unders

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Independence

5 rounds

8 Dumbbell Box Step Over (35s/25s)(20)

12 Alternating Dumbbell Snatches (35/25)

36 Double Unders

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Liberty

5 rounds

8 Single Dumbbell Box Step Ups (light)(20)

8 Alternating Dumbbell Snatches (light)

36 Single Unders