FRIDAY 08/01/2025

5th and FINAL WEEK of our Nutrition Challenge! This week, it is dealer's choice, so you just have to have a least ONE of your meals each day made from healthy, whole foods. FINISH strong, you have been absolutely crushing it.

Hey awesome athletes! It was great to see everyone at Evening at the Park and our very first weightlifting class! AMRAP for Autism is coming August 23rd so let Amanda and I know if you need a partner! This is the last week of July so make sure to lock in committed club! For this week: Starting on Monday, you will have your hands full with three couplets that will test your shoulders and core stamina. Tuesday will be a simple yet effective workout, featuring a steady 5-round series of lunges and burpees. For Wednesday, it’s multiple sets of 5:00 AMRAPs with some running and gymnastics. Thursday will be one of those “looks simple on paper” workouts, but it’s harder than you think if you stay aggressive. Then, we have our barbell conditioning piece for Friday, which is always a challenge. Saturday’s partner workout will feature running together and syncing up with wall balls while tag-teaming a descending rep scheme of Handstand Push-Ups.

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EVENTS:

Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!

Another Evening in the Park TBD

Sat. October 4th - CrossFit ATP Annual Lift-Off

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‍Whiteboard of the Day

This interval workout is designed to train barbell cycling and moderate machine output under repeatable fatigue. Athletes should be challenged but never redline. The barbell load should allow for smooth, unbroken reps, and the bike should remain consistent across all rounds without a significant drop in output.

Pace the bike at around 80–85% effort. Aggressive but sustainable for 8 rounds. The barbell complex (6 Hang Power Cleans + 4 Push Jerks) should be done unbroken. Each round should take around 1:10–1:30, leaving 30–50 seconds of rest. Fatigue will accumulate, so staying technical with the barbell becomes critical after the halfway point.

Treat the early rounds as your benchmark pace and hold that through all 8 sets. On the bike, stay upright, drive through the legs, and breathe rhythmically. When transitioning to the barbell, pick it up immediately. Hang cleans should feel snappy and light, and the push jerks should be smooth with aggressive lockout. Avoid resting too long between the machine and barbell. Efficiency here comes from managing transitions and maintaining barbell composure under fatigue.

Bike Erg or Air Bike Approach: This is your pacing anchor. Push hard enough to challenge yourself, but not so much that it compromises the barbell work. Execution: Settle into a strong cadence early. On the Air Bike, maintain a powerful leg drive with steady arms; on the Bike Erg, use smooth strokes and stay tall.

Hang Power Cleans + Push Jerks (50–60% of 1RM Clean & Jerk) Approach: Focus on smooth transitions. Hang cleans should be snappy and fluid, leading directly into the push jerks without hesitation. Execution: Hook grip helps on cleans. For jerks, keep the dip vertical and drive powerfully to full lockout. Don’t rush the footwork or lockout.

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‍METCON:

The Ranch

Freedom (RX'd)

Every 2:00 (16:00)

15/12 Calorie Bike Erg (Or 12/10 Calorie Air Bike)

6 Hang Power Cleans + 4 Push Jerks (50-60%)

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Independence

Every 2:00 (16:00)

12/10 Calorie Bike Erg (Or 10/8 Calorie Air Bike)

6 Hang Power Cleans + 4 Push Jerks (50-60%)

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Liberty

Every 2:00 (16:00)

8/7 Calorie Bike Erg (Or 6/5 Calorie Air Bike)

6 Hang Dumbbell Power Cleans + 4 Dumbbell Push Jerks (light)

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SHOCK METHOD:

2 sets:

6 Bench Press (Heavy)

12 Push-ups

25 Bench Dumbbell Fly (light)

-Rest 2:00 between sets-

Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.

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