Monday is a grueling 5-round lower-body workout that requires athletes to spend a significant amount of time with their dumbbells. Tuesday's workout is all grip and rip through consistent calorie rowing and increasing farmer carry distances. For Wednesday, it's not Fran, but it could be worse as we try to stay aggressive through descending reps of thrusters and burpees. We have a steady monstructural reset workout scheduled for Thursday to facilitate a good active recovery before we light it up on Friday. To end the week, it's barbell cycling, squatting, and gymnastics all smashed into a fast-paced 10:00 amrap. Saturday's team workout is a short session of sprint work and AMRAP intervals for partners.
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:
STIMULUS: This workout is designed as a steady aerobic grind with an accumulating midline and grip challenge. The row provides a repeatable machine effort, while the farmer’s carry increases distance each round, forcing athletes to manage grip and posture under fatigue. By the later rounds, the carry distance becomes the primary limiter, testing endurance and composure.
STRATEGY & FLOW: Athletes should aim to keep the row consistent across all rounds, targeting a strong but sustainable split. The early rounds of carries will feel manageable, but by rounds 4–7, athletes need to break the walk into 1–2 deliberate segments. Consistency in transitions is critical, move quickly from rower to dumbbells without hesitation. Grip, shoulders, and breathing should be actively managed throughout.
Row - Approach: Row strong but avoid sprinting, save energy for grip work.Execution: Legs drive first, then hips and arms, maintain controlled recovery.
Farmer Carry - Approach: Stay upright, steady pace, don’t rush the carry.Execution: Brace core, keep dumbbells close to body, walk tall with deliberate steps.
SKILL WORK:
Gymnastics - Pulling (Week 4)
8-minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows
Even minute: 10-20 second hang on rig
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 20 second hang on rig
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 second hang on rig
*Score the number of reps completed per set for the odd minute movement
*If you did not complete the max test, instead do 30 seconds of work for the odd minute.
METCON:
The Stalk
Freedom (RX'd)
16:00 AMRAP
20/16 Calorie Row
50ft Farmers Carry (50s/35s)
* Add 50ft after each round
Independence
16:00 AMRAP
16/13 Calorie Row
50ft Farmers Carry (35s/25s)
-Add 50ft after each round
Liberty
16:00 AMRAP
12/10 Calorie Row
50ft Farmers Carry (light)
-Add 50ft after each round
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