Let's get ready to crush another week! On Monday, you will face a high-rep heart-pumping workout that requires maintaining aggression and consistency from the beginning. Tuesday's session features a steady AMRAP with increasing burpee reps, followed by 4x50ft shuttle runs. Midweek offers a challenging mix of gymnastics and weightlifting. Thursday's workout is tailored for bodybuilders aiming for a good pump and some cardio. Friday's focus is on barbell conditioning, combining various skills with minimal rest. Saturday's partner workout involves straightforward, tough work focused on endurance.
EVENTS:
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Sat August 30th - Mobility and Mimosas with Made 2 Move Physical Therapy
Another Evening in the Park TBD
Sat. October 4th - CrossFit ATP Annual Lift-Off
Whiteboard of the Day
3 cues to focus on for this series:
- Any handstand hold/walking - straight elbows, and pressing through the upper back muscles.
- Hands shoulder-width
- DRIVE palms through the ground and maintain tight abs and glutes when pressing through on the handstand push-ups
STIMULUS: This is a weightlifting-focused interval workout with a conditioning element. Athletes will be under mild fatigue from the double unders, but the emphasis is on maintaining excellent form and speed in the squat snatch. The barbell should be light-to-moderate, allowing for fluid, unbroken sets while reinforcing technique and confidence under a bit of fatigue.
STRATEGY & FLOW: Each round starts with double unders, which should be done unbroken or with one quick break. The squat snatches should be performed as smooth touch-and-go reps, depending on the athlete’s comfort ensure to adjust movement and loading to allow so. The goal is to build consistency, quality movement, and barbell confidence under elevated heart rate, not to max out intensity.
HOW TO APPROACH: Athletes should treat the first few sets as a build-up. Find rhythm in the double unders and settle into clean snatch reps. Keep rest minimal between movements. Prioritize solid footwork and receiving position under the bar. Choose a weight that allows all 4 reps to be completed in under 20 seconds without breakdown in technique.
Double Unders: Approach: Smooth, steady pace with minimal trip-ups. Execution: Keep hands relaxed and at waist height. Bounce through the toes with vertical posture.
Squat Snatch: Approach: Focus on positioning and bar path, not speed. Execution: Pull with patience, receive aggressively in the bottom, and stand up with control. Relax hook grip at the top and reverse order back to the floor.
SKILL WORK:
Gymnastics: Handstand Push Ups
5 rounds of 90 seconds of work followed by 60 seconds of rest (11.5 minutes total)
Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box
Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups
Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups
* The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don't need to break.
METCON:
Times Union Center
Freedom (RX'd)
Every 1:30 (8 sets)
50 Double Unders
4 Squat Snatches (50-60%)
Independence
Every 1:30 (8 sets)
35 Double Unders
4 Squat Snatches (50-60%)
Liberty
Every 1:30 (8 sets)
50 Single Unders
8 Dumbbell Snatches (light)
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