WEEK 4 of our Nutrition Challenge: This week is all about DINNER! Keep those dinners focused on fueling yourself after all the hard work you've put in throughout the day with unprocessed/minimally processed foods. Log it in your app to get credit.
For this week: I hope you enjoy the barbell because on Monday, you won’t be walking away from it for a while. On Tuesday, we have another cardio interval workout that involves alternating between running and biking. Wednesday will be our barbell conditioning day, featuring double unders and moderate-weight power snatches. Then, it’s time for a fast-paced 1:00 AMRAP, where you will complete bench presses and then try to accumulate as many GHDs as possible in the remaining time. On Friday, it’s all about grip strength with a quick five-round forearm primer. After that, we finish with a barbell cashout of power cleans. Saturday’s partner workout is all about the grind, with teammates working through a descending rep scheme of calorie rows and DB walking lunges.
EVENTS:
Sat July 26th 7 pm- Evening in the Park
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Sat. October 4th - CrossFit ATP Annual Lift-Off
Whiteboard of the Day
Athletes are performing 4 sets of 1 Clean and Jerk @80%. Perform as a squat clean and push jerk (adjust to power)if needed). 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 low 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 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 chest up during the dip and prevent heels from coming off the floor. Cue athletes to breathe out while pressing to engage 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 workout is a grip-intensive sprint-style couplet into a heavy barbell finisher. The bike and chest-to-bar pull ups build fatigue in the posterior chain and forearms, setting up a final test of barbell stamina and grip durability with the 15 power cleans.Round pacing should stay consistent (2:00 or less). Save enough in the tank to push the 15 power cleans with urgency. Expect your grip and lungs to be the primary limiting factors. Stay tight and technical on the barbell and manage transitions efficiently.
Air Bike: Pacing should be consistent with an aggressive-fast effort (80%+). Push hard, but don’t go all out and put yourself into a cardio deficit. Athletes should be sure to adjust the bike correctly regarding seat height and distance from the handles. Both adjustments should allow for the extension of the legs and arms, but not complete lockout. Use the whole body, pushing and pulling with the arms and legs working together. Bikes respond well to a quick, fast start and then coast down to the working pace. Athletes should aim to finish the bike in under 55 seconds.
Chest to Bar Pull Ups: Athletes need to be able to complete consistent sets of 5 or more 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 do regular pull ups but struggle with butterfly chest-to-bar pull ups, encourage them to stick with kipping to maintain consistent reps and avoid no-reps. If they can’t perform butterfly chest-to-bar pull ups before the workout, they should practice it 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.
Power Cleans: The weight should be around 60%+ of the athlete’s 1RM. Grip will be taxed and weight will feel heavier than normal, so let’s aim for smooth and consistent singles. Athletes should be able to approach the bar every time with full confidence in completing reps without the chance of failure. Remind athletes to drive with their legs so they don’t place unnecessary stress on the lower back. Athletes should aim to complete 1 rep every 4-6 seconds.
STRENGTH:
Squat Clean + Push Jerk
4x2
4 sets
1 Clean + 1 Push Jerk @80%
-complete 1 set every 2:00-
METCON:
GoldenEye
Freedom (RX'd)
5 Rounds
15/12 Calorie Air Bike
10 Chest to Bar Pull Ups
-into-
15 Power Cleans (185/125)
Independence
5 Rounds
12/10 Calorie Air Bike
8 Chest to Bar Pull Ups
-into-
15 Power Cleans (155/105)
Liberty
5 Rounds
10/8 Calorie Air Bike
10 Ring Rows
-into-
15 Dumbbell Power Cleans (moderate)
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