WEDNESDAY 10/01/2025

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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NEW MONTH, NEW CHALLENGE!

This month is all about box step-ups, getting us prepared for CHAD1000X which we will complete in early November. This month we are asking you to complete 20 Box Step-Ups every day. Those who complete 22 out of 31 days will receive a prize.

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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:

Deadlift: This wave builds pulling power and speed off the floor by increasing both load and range of motion with the deficit setup. Athletes perform two full waves of 3-2-1, climbing as high as 93%, reinforcing bracing and patience at near-maximal intensities. The focus is on keeping the bar close, driving through the legs, and maintaining spinal neutrality throughout the pull. Rest 2–3 minutes between heavy sets to preserve quality and bar speed. Training at these higher percentages sharpens efficiency under heavy loads without the need to max out.

STIMULUS: This workout combines machine conditioning with loaded hinging and grip-heavy carries. The Air Bike drives heart rate up immediately, the dumbbell deadlifts reinforce posterior chain strength, and the farmer carry challenges grip, midline stability, and breathing under load. It’s a grind-style workout that rewards consistency and composure.

STRATEGY & FLOW: Each bike effort should be strong but repeatable, ideally in the 1:00–1:10 range for competitive athletes. The dumbbell deadlifts should be fast and unbroken, keeping the focus on mechanics rather than speed. The farmer carry will force athletes to regulate breathing while under tension, so maintaining posture and avoiding grip blowout is key. Smooth transitions from station to station will separate faster times from average.

Air Bike: Approach: Push at a strong but steady pace, 75–80% effort, so that the intensity feels challenging but sustainable. Execution: Drive through legs first, arms second, and breathe rhythmically to avoid early redline.

Dumbbell Deadlifts: Approach: Perform all reps unbroken to keep the workout flowing smoothly. Execution: Keep dumbbells outside legs, brace the core, and focus on crisp hip extension each rep.

Dumbbell Farmer Carry: Approach: Aim to complete the full distance unbroken while staying calm under tension. Execution: Stand tall with shoulders pulled back, take small but quick steps, and keep breathing steady throughout.

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STRENGTH:

Deadlift (Wave 5)

Deficit Deadlift

3-2-1, 3-2-1 @ 78-88-93%

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METCON:

Brasstown Bald

Freedom (RX'd)

4 Rounds

15/12 Calorie Air Bike

12 Dumbbell Deadlifts (50s/35s)

100ft Dumbbell Farmer Carry (50s/35s)

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Independence

4 Rounds

12/10 Calorie Air Bike

12 Dumbbell Deadlifts (35s/25s)

100ft Dumbbell Farmer Carry (35s/25s)

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Liberty

4 Rounds

10/8 Calorie Air Bike

10 Dumbbell Deadlifts (light)

50ft Dumbbell Farmer Carry (light)