WEDNESDAY 09/03/2025

For Monday, we will be tackling a Hero Workout “Harper” in honor of Phoenix Firefighter Brad Harper for Labor Day. On Tuesday, we have a multiple-set, fast-paced interval bodyweight workout. The middle of the week consists of a descending and ascending high heart rate triplet for Wednesday. Thursday’s bodyweight workout is all about grinding through and staying moving at a consistent, non-stop effort. For Friday, it’s another descending triplet where it’s all about sustaining a push-pace effort across reps and movements. Saturday’s partner workout is a solid mash of biking, gymnastics and weightlifting, back and forth between you and your partner.

NEW MONTH= NEW CHALLENGE- 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 - CrossFit ATP Annual Lift-Off

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WHITEBOARD:

Back Squat (Wave 1)This session focuses on building raw leg strength and reinforcing power out of the hole. Athletes will work through wave sets of 3-2-1 twice, starting at 70% and building to 85%, before returning to 75–85%. The wave format allows athletes to lift heavy while accumulating more quality volume than a straight linear progression. Each rep should be performed with a controlled descent and explosive drive up, emphasizing staying tight in the bottom and maintaining posture. Rest 1–2 minutes between heavier sets to recover fully for the next wave.

Post: 3 Sets of 8 Ring Rows (strict tempo)The post accessory balances the heavy squatting by targeting the upper back and lats, which support bar positioning and trunk control. Each set should be performed with strict tempo—slow on the way down, powerful pull up, no kipping. Athletes should adjust the ring height or foot position to scale the difficulty appropriately, ensuring all reps are strict.

STIMULUS: This is a fast, triplet sprint, testing stamina and muscular endurance in the squat, hip hinge, and plyometric patterns. The descending rep scheme rewards speed and resilience in the first piece, while the ascending scheme on the second half tests fatigue resistance. Expect legs, lungs, and grip to be the limiting factors.

STRATEGY & FLOW: The first half feels more like a “send” workout, move with urgency while keeping transitions snappy. The second half punishes athletes who burned too hot early. Maintain consistent mechanics, breathe through the movements, and manage sets so you don’t redline before the finish.

Wall Balls: Approach: Manageable sets; avoid going to failure early.Execution: Keep ball high on chest, squat full depth, drive through hips, and use the rebound off the wall.

Box Jumps: Approach: Keep a steady cadence; step down to conserve energy and control heart rate.Execution: Jump with hip extension, land softly, stand tall before stepping down.

Kettlebell Swings: Approach: Commit to bigger sets—these eat up time if over-broken.Execution: Hinge with a flat back, drive hips explosively, keep arms long, and let the kettlebell float overhead.

SKILL WORK:

Back Squat

3-2-1-3-2-1

Back Squat (Wave 1)

3 @70%

2 @80%

1 @85%

3 @75%

2 @80%

1 @85%

Post: 3 sets of 8 Ring Rows (strict tempo- 3 second negative)

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METCON:

Steel Pressure

Freedom (RX'd)

21-15-9

Wall Balls (20/14)

Box Jumps (24/20)

Kettlebell Swings (53/35)

-Rest 1:00-

9-15-21

Kettlebell Swings (53/35)

Box Jumps (24/20)

Wall Balls (20/14)

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Independence

21-15-9

Wall Balls (14/10)

Box Jumps (20/16)

Kettlebell Swings (35/26)

-Rest 1:00-

9-15-21

Kettlebell Swings (35/26)

Box Jumps (20/16)

Wall Balls (14/10)

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Liberty

15-12-9

Wall Balls (light)

Box Step ups (20)

Russian Kettlebell Swings (light)

-Rest 1:00-

9-12-15

Kettlebell Swings (light)

Box Step Ups (20)

Wall Balls (light)