THURSDAY 10/02/2025

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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NEW MONTH, NEW CHALLENGE!

This month is all about box step-ups, getting us prepared for CHAD1000X which we will complete in early November. This month we are asking you to complete 20 Box Step-Ups every day. Those who complete 22 out of 31 days will receive a prize.

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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:

Split Jerk: This session focuses on refining jerk mechanics under light to moderate load, prioritizing sharp footwork, posture, and bar speed. Athletes should begin each rep with the barbell in the front rack, elbows slightly forward, and torso braced. From a controlled vertical dip, they drive the bar upward and split the feet quickly into the receiving position. The goal is to land with the front shin vertical, the back knee slightly bent, and the bar stacked over the shoulders and hips. Recover by bringing the front foot back first, followed by the rear foot, to return to the starting stance.

STIMULUS: This interval workout combines bodyweight conditioning with machine endurance in short, repeatable bursts. The burpees push athletes into high heart rate territory, while the row demands consistent power output under fatigue. With built-in rest, the stimulus is high-intensity effort followed by recovery, repeated across 8 rounds.

STRATEGY & FLOW: Athletes should attack the burpee windows with fast but repeatable cadence, think controlled sprints rather than all-out crashes. On the row, they should settle into strong, consistent strokes, avoiding a drop-off in power. The 30 second rests are short, so recovery must be active breathing and posture reset. Each round should feel like a repeatable effort, not a max-out early and fade.

Burpees (30 second max effort) - Approach: Aim for a repeatable cadence, around 8–12 reps each interval depending on athlete level. Execution: Chest and thighs to ground, jump feet under hips, and small controlled hop with hands overhead.

Row (30 second max meters) - Approach: Set a target split in the first round and aim to hold it every interval. Execution: Drive hard with legs, hips follow, arms finish; smooth recovery on the slide.

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STRENGTH:

Split Jerk

5x2

@ 65-70%

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METCON:

Mount Mitchell

Freedom (RX'd)

8 Rounds

30 seconds Max Burpees

-rest 30 seconds-

30 seconds Max Meter Row

-rest 30 seconds-

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Independence

No Change to Workout

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Liberty

8 Rounds

30 seconds Up Downs

-rest 30 seconds-

30 seconds Max Meter Row

-rest 30 seconds-