TUESDAY 09/30/2025

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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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:

STIMULUS: This workout mixes explosive jumps, moderate barbell cycling, midline fatigue, and bodyweight conditioning. The repeated pairing of box jump overs and thrusters creates a compounding leg burn, while the GHD sit ups and burpees add high-demand core and shoulders elements. The structure keeps transitions fast with varied movements so intensity remains high throughout.

STRATEGY & FLOW: Each box jump over and thruster set should be approached as fast but controlled, never to redline early. The GHD sit ups serve as midline fatigue builders, but they must be managed with composure to prevent slowing on later thrusters. The burpee will elevate heart rate the most, so athletes should keep a repeatable cadence and avoid long pauses. Expect rounds to take 3–4 minutes each, with the goal of keeping transitions sharp.

Box Jump Overs: Approach: Stay low, step down to save legs. Execution: Two-foot takeoff, land soft, pivot smoothly on top.

Thrusters: Approach: Aim unbroken each set. Execution: Full squat into press overhead, keep bar close and drive with legs.

GHD Sit-Ups: Approach: Smooth and steady, breathe through each rep. Execution: Hands to floor at bottom, both hands touch foot pad at top.

Bar Facing Burpees: Approach: Steady, controlled pace that you can repeat for all rounds. Avoid sprinting early and crashing later. Execution: Chest and thighs touch the ground, jump up with two feet, and clear the bar laterally facing it.

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GYMNASTICS:

Pulling (Week 6)

8 minute EMOM

Level 1:

Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows

Even minute: 30 seconds max effort banded lat pull downs

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Level 2:

Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups

Even minute: 30 seconds max effort banded lat pull downs

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Level 3:

Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups

Even minute: 30 seconds max effort banded lat pull downs

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*Score the number of reps completed per set for the odd minute movement

**If you did not complete the max test, instead do 35 seconds of work for the odd minute.

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METCON:

Mount Rogers

Freedom (RX'd)

10 Box Jump Overs (24/20)

10 Thrusters (95/65)

20 GHDs (Or V-Ups)

10 Box Jump Overs (24/20)

10 Thrusters (95/65)

20 Bar Facing Burpees

10 Box Jump Overs (24/20)

10 Thrusters (95/65)

20 GHDs (Or V-Ups)

10 Box Jump Overs (24/20)

10 Thrusters (95/65)

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Independence

10 Box Jump Overs (20/16)

10 Thrusters (75/55)

15 GHDs (or V-Ups)

10 Box Jump Overs (20/16)

10 Thrusters (75/55)

15 Bar Facing Burpees

10 Box Jump Overs (20/16)

10 Thrusters (75/55)

15 GHDs (or V-Ups)

10 Box Jump Overs (20/16)

10 Thrusters (75/55)

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Liberty

10 Box Step Ups (24/20)

10 Dumbbell Thrusters (light)

20 Sit Ups

10 Box Step Ups (24/20)

10 Dumbbell Thrusters (light)

20 Up Downs

10 Box Step Ups (24/20)

10 Dumbbell Thrusters (light)

20 Sit Ups

10 Box Step Ups (24/20)

10 Dumbbell Thrusters (light)