Hey awesome athletes! This week is going to be hot again so make sure to hydrate and fuel appropriately for each day. Also, remember we have our Evening in the Park (Veteran’s Park) this Saturday!This week’s workouts: We are starting the week with a classic CrossFit sprint chipper with moderate/heavy barbell pulling paired with a taxing, full-body gymnastics movement. For Tuesday, it’s a solid upper-body chipper of climbing down and back up the ladder. Then, it’s all legs on Wednesday as you’ll grind through a lower-body multiple-set beatdown. On Thursday, it’s our barbell conditioning day, along with a fun upper body “Shock Method.” Friday will be a solid 4-round triplet, where pacing and breathing will need to be on point for consistency across all rounds. Saturday’s partner workout will be something different, with movements that athletes will try to accumulate calories and rounds back and forth.
EVENTS:
June 21st 7 pm Evening in the Park @ Veteran's Park
June 28th 11:45 AM - Nutrition Workshop
July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center
Whiteboard of the Day
Athletes will have 15 minutes to find a 1RM Squat Snatch. For Squat Snatch, cue athletes to load the hips and drive with the legs with each rep. Once the full extension has been reached, athletes should aggressively pull themselves under the bar (moving their feet from the jumping to the landing position). When receiving the bar, athletes should “punch” into it and avoid standing too quickly before establishing a solid receive. If athletes cannot perform a squat snatch due to poor mobility, allow them to perform power snatches instead.
This 4-round workout is a moderate-duration, full-body conditioning piece, blending cardio with high-volume wall balls and moderate gymnastics. The combination creates sustained leg fatigue, core demand, and elevated heart rate, forcing athletes to manage their breathing and cycling under pressure.The goal is to maintain a steady pace across all five rounds, minimizing long breaks and focusing on efficient, consistent movement.
Wall balls: Athletes should consistently choose a weight to complete 15+ reps unbroken. Athletes must pass through a full squat and then throw the ball to a 10ft target for men and a 9ft target for women. Athletes should focus on breathing with each rep (breathing out as they come out of the squat and in while at full extension), and cycling the arms so that premature arm fatigue is avoided. For athletes who struggle to find depth, place a wall ball on a high-temp plate as a target for squats. Modify this movement by lowering the weight of the ball or allowing wall ball thrusters to be performed.
Toes to bar: Athletes should perform toes to bar if they can consistently perform 5+ reps unbroken. I would love for these to be performed unbroken across sets. For athletes who have difficulty stringing reps together, the timing from knees to elbows will allow athletes to feel the timing needed for toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups.
Run: Whether you choose outside or Air Runner/TruForm, the pace should be moderate (75%) and save the sprint effort for the final round. Encourage athletes to focus on a consistent breathing pattern. Athletes should focus on recovering their arms and breathing during the run. Scale down the distance if athletes struggle to stay under 1:15. Alternative options: 500/400m Bike Erg, 10 50ft Shuttle Runs, or 15/12 cal Air Bike.
STRENGTH:
Snatch
1x1
15:00 to Find
1RM Squat Snatch (build across sets)
METCON:
Denver Outlaws
Freedom (RX'd)
4 Rounds
25 Wall Balls (20/14)
15 Toes to Bar
200m Run
Independence
4 Rounds
25 Wall Balls (14/10)
10 Toes to Bar
200m Run
Liberty
4 Rounds
15 Wall Ball Thrusters (light)
10 Hanging Knee Raises
100m Run
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