WEDNESDAY 09/17/2025

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:

Clean & Jerk Complex: This complex develops strong and stable catch positions while reinforcing front rack discipline and jerk mechanics. Athletes begin with a clean, meeting the bar in a tight front rack, stand tall out of the squat, then move directly into a controlled front squat, keeping the chest tall and elbows high. From there, dip vertically and drive into an aggressive split jerk (Or Push Jerk), focusing on balanced footwork and bar stability overhead. The load should remain moderate (75–80%) to prioritize sharp movement and consistent execution across all sets. Rest 90 seconds to 2 minutes between sets to maintain quality.

STIMULUS: This workout is a fast-and-intense thruster and burpee couplet designed to tax the legs, lungs, and midline. The thruster provides full-body barbell cycling under fatigue, while the lateral burpee over bar keeps the heart rate elevated and coordination challenged. The double “9” round doubles down on fatigue, requiring composure late in the workout.

STRATEGY & FLOW: Athletes should pace the early sets of 21 and 15 carefully, breaking thrusters before failure and moving at a steady burpee cadence. The workout accelerates once the rep counts drop into single digits, rewarding athletes who saved energy for the back half. Quick transitions are key, don’t linger between bar and burpees.

Thrusters - Approach: Break into manageable sets early; aim to finish the 21 in no more than 3 sets.Execution: Smooth squat into direct overhead drive, breathe at the top, avoid pausing in the rack.

Lateral Burpees Over Bar - Approach: Maintain steady cadence, don’t sprint early.Execution: Drop chest and thighs together, step or jump up, and hop sideways over bar.

‍

SKILL WORK:

Clean + Front Squat + Jerk

4 x 3 (@ 75-80%)

- Focus: Strong catch, tight front rack, aggressive split

‍

METCON:

Broadhead

Freedom (RX'd)

21-15-9-9

Thrusters (95/65)

Lateral Burpees over the Bar

‍

Independence

21-15-9-9

Thrusters (75/55)

Lateral Burpees over the Bar

‍

Liberty

15-12-9-6

Dumbbell Thrusters (light)

Up Downs