MONDAY 09/22/2025

It was great to see everyone at GAME NIGHT! 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. Enjoy your Sunday and let’s kick this week’s ass!

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:

Back Squat (Wave 4: 5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%)This wave continues to increase intensity, pushing athletes into heavier percentages with the repeated 5-3-1 structure. The goal is to reinforce strength and confidence under near-maximal loads while maintaining consistent mechanics. Athletes should brace hard before each rep, control the descent, and drive through the mid-foot out of the hole. The second wave offers another opportunity to refine technique and bar speed under challenging weights. Rest 1–2 minutes between heavy sets for quality. This session emphasizes bar control, strong posture, and explosiveness under heavy loading.

Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)This accessory strengthens the lats, traps, and mid-back, which are critical for maintaining posture in squats and supporting pulling mechanics. Athletes should sit tall with chest upright, row the handle toward the torso, and control the return. Strict form is key, avoid leaning back or using momentum. If a cable machine isn’t available, substitute with banded rows or dumbbell rows. Newer athletes can scale by using lighter resistance and focusing on scapular retraction, while advanced athletes can increase resistance or add tempo for greater challenge.

STIMULUS: This AMRAP is a classic ascending ladder designed to challenge barbell cycling and conditioning under fatigue. The row provides a strong aerobic push each round, while the hang power cleans test grip, pulling endurance, and barbell efficiency. As the reps climb (10–15–20, etc.), athletes must balance effort with pacing to avoid burnout.

STRATEGY & FLOW: The row should be approached at a strong but sustainable pace and staying consistent as volume builds. The hang power cleans should be managed smartly, unbroken reps early, then multiple sets once the barbell volume climbs above 15 reps. Smooth transitions between rower and barbell are crucial to banking rounds before fatigue sets in.

Row - Approach: Maintain repeatable splits across rounds. Execution: Strong leg drive, smooth hip and arm finish, recover on the slide.

Hang Power Cleans - Approach: Unbroken early, then controlled, quick sets as reps climb. Execution: Bar stays close, strong hip extension, fast elbows through the catch.

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STRENGTH:

Back Squat (Wave 4)

5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%

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Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)

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METCON:

Sooner Schooner

Freedom (RX'd)

10:00 AMRAP

10-15-20. . .Calorie Row

Hang Power Cleans (95/65)

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Independence

10:00 AMRAP

8-12-16. . .Calorie Row

Hang Power Cleans (75/55)

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Liberty

10:00 AMRAP

4-8-12. . .Calorie Row

Dumbbell Hang Power Cleans (light)