TUESDAY 09/23/2025

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:

Split Jerk Footwork Drill (3x3) - This drill emphasizes precise foot placement and balance in the split stance. Athletes should begin in their normal stance, then practice jumping the feet into the split position with consistency each rep. The goal is to land with the front shin vertical, back knee slightly bent, and bar path directly stacked over shoulders and hips. This reinforces stability and symmetry in the jerk stance. If newer athletes struggle with balance, they can practice with bodyweight or PVC pipe until consistent before progressing to a barbell.

Pause Split Jerk (3x2 @ light/moderate) - The pause split jerk develops timing, bar path, and stability in the dip and receiving positions. Athletes dip vertically and pause briefly to reinforce upright posture, then drive the bar up and drop into the split, holding for a pause in the catch to build control. Keeping the load light to moderate allows for quality reps without fatigue compromising technique. The focus is on maintaining strong footwork and bar alignment overhead. Athletes with mobility limitations can scale to jerk dip holds or push jerks to reinforce vertical drive and bar stability.

STIMULUS - This workout opens with a big bodyweight effort that spikes the heart rate before moving into a monostructural and skill-based triplet. The burpee to bar buy-in is meant to create fatigue in the shoulders and lungs before transitioning into repeated bike and jump rope intervals. The workout is designed to test grit, breathing control, and the ability to maintain efficiency under rising fatigue.

STRATEGY & FLOW - The 30 burpee to bar should be steady and unbroken in rhythm, don’t sprint them and redline before the bike. Once on the Air Bike, settle into a strong but repeatable pace (90–120 seconds of work). Double unders should be knocked out in large sets, ideally unbroken or 2 quick breaks, with fast transitions back to the bike. The workout flows best when athletes manage the burpees early and then push harder through the bike/double under rounds.

Burpee to Bar - Approach: Smooth, repeatable rhythm; don’t rush transitions. Execution: Chest and thighs touch the ground, jump to target bar with both hands.

Air Bike - Approach: Push strong but not maximal, hold repeatable wattage. Execution: Drive through legs, pull with arms, stay tall and breathe.

Double Unders - Approach: Aim unbroken or 2 short breaks. Execution: Elbows in, wrists loose, eyes forward; relax shoulders to avoid fatigue.

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SKILL WORK:

Skill Focus (Split Jerk):

Split Jerk Footwork Drill (3x3)

Pause Split Jerk (3x2 @ light/moderate)

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METCON:

Death Valley

Freedom (RX'd)

For Time:

30 Burpee to Bar (6in)

-straight into-

3 Rounds

25/20 Calorie Air Bike

75 Double Unders

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Independence

For Time:

25 Burpee to Bar (6in)

-straight into-

3 Rounds

20/15 Calorie Air Bike

60 Double Unders

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Liberty

For Time:

20 Up Downs

-straight into-

3 Rounds

15/12 Calorie Air Bike

60 Single Unders