WEEK 2 of our Nutrition Challenge: This week is all about BREAKFAST! Keep those breakfasts focused on fueling you for the day ahead with whole unprocessed/minimally processed foods. Log it in your app to get credit. ALSO, it's "bring a friend" week again so bring any and all of your friends for free this week.
This week’s training lineup challenges the athletes with a variety of movements and energy systems. Monday kicks off with lower body cycling and a meter-accumulating sprint, paired with squat cleans and overhead work. Tuesday blends an 800m run buy-in and cash-out with gymnastics shoulder endurance, while handstand holds and push-ups build upper body strength. Wednesday features barbell conditioning with hang squat snatches, and Thursday focuses on a partner workout emphasizing pacing, communication, and deadlifts. The week wraps with an upper body endurance grinder on Friday and a fun, well-rounded partner workout on Saturday, with mini leg pumps to finish.
EVENTS:
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!)
Fri July 18th - Evening at the Pool
Sat July 26th - Evening in the Park
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Whiteboard of the Day
Athletes will be performing 5 sets of 5 front squats at 75%. The majority of athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort, but should take this as a sign that they should consistently be working on front rack mobility outside of metcons. Elbows should stay high during the entirety of the lift, and athletes can think about “chasing the elbows” out of the squat to keep them elevated. Taking a deep breath in at the top and exhaling as you come out of the squat will help with stability and core engagement. If the athlete is unable to perform a front squat, allow them to modify to a back squat or a goblet squat.
After each set of front squats, athletes will perform three box jumps at a moderate to high height. Remind athletes to jump or step down after each rep (NO REBOUNDING). Pairing a strength movement with an explosive bodyweight movement that recruits similar muscle groups helps facilitate strength gains and the recruitment of fast-twitch muscle fibers. Substitute Wall Ball Toss (20/14) for athletes who are not comfortable with jumping.
This workout is a gymnastics piece that focuses on stamina and midline control, with moderate pacing. The rope climbs add grip and pulling fatigue, while the ring or deficit push-ups emphasize pressing strength and core tension. The volume isn’t high, but the intensity is in the strictness of the movements. Athletes should aim to maintain a steady pace, taking short rests between push-ups as needed to ensure quality reps.Expect consistent upper body fatigue, especially in the triceps and shoulders, paired with a low burn in the midline. Athletes should finish feeling muscularly taxed but not gassed.
Rope Climbs: Athletes should choose rope climb if they are proficient at this movement. Demonstrate the effectiveness of locking the feet, standing, and then regripping with the hands. Doing this out of order results in the athlete pulling their body up, hand over hand, causing the majority of the work to be done by the biceps. Athletes are allowed to modify this movement to up-downs on the rope from the floor, starting standing tall, lowering themselves down on the rope to lying flat, and back to standing tall.
Ring Push Ups: Athletes should approach push-ups in fast, quick sets. Ring push-ups should be attempted if athletes are proficient at regular push-ups. The core should remain engaged throughout the movement, and athletes should exhale when pushing off the rings. Rings should be set up with 2-3 inches of clearance from the floor. When at the bottom of the ring, push up, with your hands in line with your sternum, and your chest in contact with the top of each ring. Arms should make an “A” shape with the body. If an athlete is in a “T” position with their arms, this is a weaker pushing position and may result in shoulder impingement. Resting on your knees and taking tension off your arms and upper body will help prevent fatigue from setting in due to unnecessary time under tension in the upper body. Movement can be modified to push-ups on the floor, ring push-ups at a higher height, push-ups on the side of a box, push-ups on a racked bar, push-ups on the floor with a band across the rig providing support across the waist, or floor plate press (55/45).
Deficit Push Ups: Athletes will use 3 plates, one for each hand (chest width apart) and one for the feet, set up in a triangle shape. It is important to ensure there is enough space between the plates for the chest to touch the ground comfortably. Men will use 3-45lb plates, while women will use 25lb plates (preferably hi-temps). We recommend breaking these into 3-5 quick reps at a time to avoid reaching muscle failure. Athletes should shake out their shoulders early and often and be wise about when to break and rest. For the regular push, challenge athletes to stay within 2-3 sets.
STRENGTH:
Front Squat
5x5
5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
METCON:
King Randor
Freedom (RX'd)
10:00 AMRAP
1 Rope Climb (or 3 Strict Pull Ups)
10 Ring Push Ups (Or Deficit Push Ups (4in/2in))
Independence
10:00 AMRAP
1 Rope Climb (Or 3 Strict Pull Ups)
8 Ring Push Ups (Or Deficit Push Ups (4in/2in))
Liberty
10:00 AMRAP
1 Zombie Rope Climb (Or 5 Ring Rows)
8 Bar Push Ups
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