Starting off the week, we have a multiple-set interval piece where we prime the heart rate with some moderate-heavy thrusters and accelerate through a short distance row. For Tuesday, we present to you “Annie 2.0,” where the jump rope is doubled, but the sit reps remain the same. Wednesday is a total body 4-round beat down with the first two movements isolating the upper body and then capping off each round with a lower body grind through the lunge. Thursday will be our Sept. 11th memorial workout, where you will partner up and see how many calories you can accumulate through the 18:01 AMRAP. Then, it’s time for Friday, and it’s all about holding a pace while the wall walks increase by one rep every round, the run/box jump overs stay the same. Saturday’s partner workout will be a fun challenge as you partner up and go you separate ways, and then switch when both are completed.
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.
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
WHITEBOARD:
Split Jerk w/ Pause in Dip & Catch (4x2 @ 50–60%)This drill emphasizes balance, positioning, and control in the dip and receiving phase of the jerk. Athletes perform a deliberate dip, pausing to confirm an upright torso and weight balanced through the mid-foot. From there, drive vertically and drop into the split, pausing again in the catch to reinforce stability. The light load (50–60%) ensures mechanics and footwork take priority over weight. Focus on sharp footwork, stacked bar position, and equal weight distribution in the split stance.
Post: Tall Split Jerk Drill (3 sets of 3 reps)This drill reinforces speed and precision in footwork without relying on leg drive. Athletes begin standing tall, press the bar to eye level, then rise onto the toes before driving directly into the split stance while simultaneously punching the bar overhead. The emphasis is on fast, accurate footwork and timing the lockout with the landing. Light weight, PVC, or an empty bar is recommended to ensure sharpness in execution.
STIMULUS: This is a long, partner-based aerobic grind with mandatory synchronized burpee breaks every three minutes. The workout emphasizes sustainable output on the bike while forcing athletes to repeatedly interrupt rhythm and refocus. The burpees prevent this from being a straight endurance effort, instead layering in bodyweight fatigue, coordination, and teamwork.
STRATEGY & FLOW: The key is managing bike pace around the predictable 3-minute burpee interruptions. Athletes should trade off on the bike in short calorie or time intervals (10-8 calories/ 30-seconds) to keep wattage high. When the burpee window hits, both partners need to step off and complete the synchro reps smoothly, no racing, just crisp and efficient reps together. After burpees, one partner should get back on the bike immediately while the other resets. Scale so the burpees are completed under 45-seconds. The partner that finishes last on the bike should not be the first to start on the bike after the burpees.
Bike - Approach: Short, aggressive intervals to keep wattage up. Execution: Drive legs first, pull with arms second, recover breathing during transitions.
Synchro Burpees - Approach: Smooth, synchronized rhythm, don’t sprint. Aim for sub 45-seconds. Execution: Athletes must both be on the ground at the same time (chest and thighs touching), then rise together. At the top, feet must leave the floor and both hands must touch behind the head.
SKILL WORK:
Split Jerk w/ Pause in Dip & Catch (4x2 @ 50-60%)
Tall Split Jerk Drill (3x3)
Focus: Emphasize footwork precision and upright torso
METCON:
9/11
Freedom (RX'd)
18:01 AMRAP
Teams of 2
Max Calorie Air Bike (shared)
Every 3:00 (including 0:00)
11 Synchro Burpees
Independence
18:01 AMRAP
Teams of 2
Max Calorie Air Bike
Every 3:00 (including 0:00)
9 Synchro Burpees
Liberty
18:01 AMRAP
Teams of 2
Max Calorie Air Bike
Every 3:00 (including 0:00)
9 Synchro Up Downs
This workout was written in tribute to all who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
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