ITS FRIDAY! Finish the week out RIGHT at the gym.
On Monday, athletes will get their engines moving with a fast-paced multiple-set workout. Then, Tuesday is our barbell conditioning day where weight is light, calories are fast, but the time frame is short. Good luck! For the middle of the week on Wednesday, it’s all cardio as we fight through moderate distance running and rowing for four rounds. Bench and GHDs are on the menu for Thursday, where we play ping-pong back for two rounds and quick chippers. Friday is another climb down and back up the ladder that will attack every part of our body. Saturday’s partner workout is our Mayhem for Water event.
EVENTS:
Sat June 28th 11:45 AM - Nutrition Workshop
Sat July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center
Sun July 13th - Carolina Summer Games in Greenville, SC (sign up for with a partner to compete or just plan on coming down to cheer everyone on!)
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Whiteboard of the Day
Athletes will establish a 1rm on Clean and Jerk. This is meant to be a squat clean, but adjust to power is needed. Athletes can continue to build as long as sound form can be demonstrated during attempts. Athletes should be sure to load the hips and drive with the legs to be as efficient as possible and avoid excess strain on the lower back. Lats should remain engaged, and knuckles should stay pointed at the floor during the pulling phases to keep the bar as close as possible to the body. Feet should move from the jumping position to the landing position to allow for the best use of power efficiency and the strongest receiving position. When attempting the jerk, athletes can reset foot position or remain in a bit of a wider stance with feet to help keep their chest up during the dip and prevent heels from coming off the floor. Cue athletes to breathe out while pressing to engage their core and assist in overhead stability. Athletes can perform a push press, push jerk, or split jerk. Ensure that lifting areas are clear of loose items and spare weight plates/equipment.
This is a moderate-to-high intensity chipper that blends grip fatigue, skill, and breathing with a tough return to double unders. The goal is to move steadily through the gymnastics/weightlifting and KB work while keeping transitions tight and minimizing rest. Grip and shoulders will be the biggest limiter..This will feel like a forearm and shoulder gauntlet with a leg grind int he middle. The C2B and KB swings create cumulative tension, while back squats spike your breathing and leg pump. The final set of double unders will feel deceptively tough, heart rate will be high, and arms heavy.
Double Unders: Athletes should try to perform these in 1-3 sets. Encourage athletes not to perform big sets if it will hinder their ability with the dumbbell. Cue athletes to keep their hands by their sides and slightly in front of their bodies to keep the rope positioned correctly. For athletes who can do double unders somewhat regularly but are still developing the skill, allow them to start with double unders each round and finish the remaining reps in singles after hitting 5+ no reps in a round. Movement can be modified to the same number of single unders. The cut-off for athletes should be 2:30 to keep them on pace to finish within the target time.
Chest to Bar: Athletes need to be able to complete consistent sets of 10+ reps at a time.. Athletes should choose a grip width similar to their regular pull-up grip or slightly wider to accommodate the space needed to get their chest to the bar. For athletes who can butterfly regular pull-ups but cannot butterfly chest to bar, encourage them to stick with kipping to keep reps consistent and avoid no-repping. If they can’t perform butterfly chest-to-bar pull-ups before the workout, they should practice them later as an accessory piece when fresh. But for now, have them stick with kipping. Modify this movement to kipping pull-ups, ring rows, or jumping pull-ups. Choose wisely when deciding the size of sets you want to take on. Small, quick sets will help prevent burnout from happening in later rounds.
Back Squats: Weight needs to be light(-40% or less of 1RM Back Squat), where athletes can move smoothly and steadily without hesitation or the risk of failure. Athletes must be cautious about getting loose at the bottom while trying to move too fast. Remind athletes to stay tight and keep the chest up while maintaining the squat standards. Full depth and reach extension at the top. Stay consistent from rep to rep. Weight is taken from the floor, ensure athletes know how to efficiently get the bar to the back rack position. Athletes should aim to complete the squats in 1-3 sets.
Kettlebell Swings: Weight should be moderate and allow for reps to be completed in 2-3 sets. Focus on big hips, breathing, and utilizing momentum to go into the next rep. Athletes will perform an American swing, ending with the bottom of the KB facing the ceiling. Cue athletes to make sure that arms are locked overhead before coming down. Stress the importance of keeping the chest up during the bottom portion of the swing to avoid excess stress on the lower back. A muscular contraction of the glutes will aid in sending the KB overhead and help prevent overextension of the lower back/hips. Modify this movement by lowering the weight or swinging to eye level. Athletes can perform a faster “snatching” style of KB swing (bending the arms during the swing), but should be aware that this places more significant stress on the biceps. The traditional style of straighter arms during the swings results in a slower cycle time but does not put extra fatigue on the upper body.
STRENGTH:
15:00 to Find
1RM Clean and Jerk (build across sets)
METCON:
Chicago Slice
Freedom (RX'd)
For Time:
150 Double Unders
50 Chest to Bar
50 Back Squats (95/65)
50 Kettlebell Swings (53/35)
150 Double Unders
Independence
For Time:
120 Double Unders
50 Pull Ups
50 Back Squats (75/55)
50 Kettlebell Swings (35/26)
120 Double Unders
Liberty
For Time:
150 Single Unders
50 Ring Rows
30 Dumbbell Squats (Light)
50 Russian Kettlebell Swings (light)
150 Single Unders
.png)
.png)
