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:
This wave of tempo deadlifts is designed to build control, strength, and positional awareness by slowing down the eccentric phase. Athletes lower the bar with a strict 3-second descent, reinforcing tightness and improving strength through the full range of motion. The 5-3-1 structure, repeated twice, allows athletes to work at heavier percentages while prioritizing form and patience. Focus on bracing the core, keeping the bar close, and staying balanced over the mid-foot during the entire pull. Rest 1–2 minutes between heavier sets to preserve quality.
STIMULUS: “Annie 2.0” is a fast, core-and-conditioning benchmark variation pairing double unders with AbMat sit ups in descending rep schemes. The workout is designed to test coordination, speed, and stamina while building midline endurance under high-volume bodyweight reps. The large opening sets create a big mental hurdle, and the descending ladder rewards athletes who can manage pace and efficiency.
STRATEGY & FLOW: The double unders should be performed in large, controlled sets to minimize trips and wasted transitions. Athletes should find a smooth cadence early and stick to it rather than chasing speed. On the sit ups, breathing and consistent tempo are key, avoid long breaks at the bottom. Transitions are the difference-maker; move immediately from rope to sit ups and back again.
Double Unders: Approach: Unbroken if capable, otherwise break into 2–3 chunks with less than 10s rest. Execution: Keep elbows in, wrists loose, and eyes forward. Maintain consistent jump height to reduce misses.
Abmat Sit-ups: Approach: Steady tempo, don’t burn out early. Execution: Touch ground behind head, sit tall, and touch feet each rep with controlled breathing.
SKILL WORK:
Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
METCON:
“Annie 2.0”
Freedom (RX'd)
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups
Independence
80-60-40-20-10
Double Unders
40-30-20-10-5
Abmat Sit Ups
Liberty
50-40-30-20-10
Single Unders
25-20-15-10-5
Abmat Sit Ups
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