THURSDAY 09/25/2025

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.

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:

Snatch Complex: Snatch + Overhead Squat (4x3 (2+1) @ 75%)This complex reinforces precision in the snatch catch and control in the overhead squat. Athletes begin with two snatches, focusing on smooth bar path, aggressive turnover, and stable receiving positions. Immediately following, they perform one overhead squat to emphasize balance, posture, and strength in the bottom position. The moderate load (75%) allows athletes to refine their mechanics under consistent tension rather than chase heavy singles. Rest 90 seconds to 2 minutes between sets to maintain sharp execution. This session builds confidence in transitioning under the bar and reinforces stability overhead.

Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)Barbell curls help develop arm strength and joint integrity, supporting elbow health under the stress of Olympic lifting. Using a straight or EZ bar, athletes should curl with controlled tempo, avoiding torso swing or momentum. This accessory provides balance for the pulling demands of snatches and cleans, reducing risk of overuse injuries in the elbows and biceps. If a barbell isn’t available, substitute with dumbbell curls, banded curls, or hammer curls for variety and similar effect. Newer athletes can scale by using lighter weights or bands to prioritize strict movement quality over load.

STIMULUS - A short high-skill couplet inside generous rest windows. Overhead squats demand mobility and midline control at moderate load while chest to bar adds a sharp pulling dose. The descending reps reward precision and composure more than brute speed.

STRATEGY & FLOW - Treat each 5:00 window like a crisp interval. Move the barbell with intent, then transition immediately to the rig for clean chest to bar reps without misses. The work should feel smooth and technical, not frantic, with set-to-set times staying within a tight range.

Overhead Squats - Approach: Aim for unbroken reps each set; take one breath at the top if needed to maintain position. Execution: Squat Snatch into the first rep. Press up into the bar, active shoulders, lock ribs down, and sit straight into depth with even pressure through midfoot.

Chest to Bar Pull Ups - Approach: Keep sets small and snappy rather than risking failed reps. Execution: Big kip from a tight arch to hollow, pull elbows back and down, chest clearly contacts the bar below the collarbone, then push away to maintain rhythm.

SKILL WORK:

Snatch + Overhead Squat:

4x3 (2 Snatch + 1 OHS) @ 75%

Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)

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METCON:

Touchdown Jesus

Freedom (RX'd)

Every 5:00 (2 sets)

6-4-2

Overhead Squats (135/95)

12-8-4

Chest to Bar

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Independence

Every 5:00 (2 sets)

6-4-2

Overhead Squats (115/80)

12-8-4

Pull Ups

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Liberty

Every 5:00 (2 sets)

12-8-4

Dumbbell Squats (light)

Ring Rows