MONDAY 09/29/2025

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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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: This wave pushes athletes into near-maximal intensities, challenging both strength and confidence under the bar. Athletes perform two full waves of 3-2-1, climbing to 93% in each, before backing down slightly to refine bar speed and technique. The focus is on maintaining bracing, posture, and depth while moving efficiently through heavy loads. Rest 2–3 minutes between heavy sets to preserve bar speed and quality execution. This session builds resilience and reinforces consistent mechanics under high percentages without requiring true max-out attempts.

Chin-ups provide an excellent upper-body pulling accessory to balance the heavy squatting. Using a supinated grip (palms facing you), athletes pull the chin over the bar with control, then lower slowly back to full extension. Athletes who are proficient in strict bodyweight chin-ups can progress by adding load with a weight belt, vest, or dumbbell. Alternatively, using a tempo (3-second lowering) increases time under tension for added challenge. If strict chin-ups aren’t yet possible, banded assistance, eccentric-only reps, or partner support are effective scaling options.

STIMULUS: This workout is a fast-paced mix of gymnastics, wall ball conditioning, and skill work under fatigue. The short interval style with rest built in encourages athletes to push harder and sustain intensity across both AMRAPs. The goal is to test consistency in movement quality and efficiency while handling increasing grip and shoulder fatigue.

STRATEGY & FLOW: Athletes should aim to stay unbroken on chest to bar and wall balls early, with double unders relaxed and efficient. Small breaks can be used later if needed, but transitions must stay quick to avoid wasting time. The workout flows best when athletes move with rhythm, keeping each round under 2:00 to maintain pace.

Kipping Chest to Bar: Approach: Start unbroken, move to 2 quick sets if grip begins to fade. Execution: Big hollow-to-arch kip, pull chest clearly to bar, push away to reset the swing. No butterfly kip.

Wall Balls: Approach: Perform every set unbroken since volume is low. Execution: Hit full depth in squat, extend through hips, and drive ball to target with consistent mechanics.

Double Unders: Approach: Relax shoulders and wrists; aim to keep all sets unbroken. Execution: Upright posture, elbows close, wrists turning rope evenly with minimal jump height.

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STRENGTH:

Back Squat (Wave 5)

3-2-1, 3-2-1 @ 78-88-93%,

then back to 78-88-93%

Post: 3 sets of 10 Chin-Ups (weighted or tempo)

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METCON:

Roan High Knob

Freedom (RX'd)

2 Sets

5:00 AMRAP

6 Kipping Chest to Bar Pull-ups

12 Wall Balls (20/14)

24 Double Unders

-rest 2:00 between sets-

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Independence

2 Sets

5:00 AMRAP

5 Kipping Chest to Bar Pull-ups

10 Wall Balls (20/14)

20 Double Unders

-rest 2:00 between sets-

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Liberty

2 Sets

5:00 AMRAP

5 Jumping Pull Ups

10 Dumbbell Thrusters (light)

20 SIngle Unders

-rest 2:00 between sets-