Let's kick off the week with a high-skill chipper with barbell cycling and gymnastics. Tuesday’s workout brings us three 5:00 AMRAPS where there's no time to rest—just grit and grind. On Wednesday, it's all about quads and hamstrings as you push through three tough sets of biking and lunging. Thursday calls for a push pace effort as you strive to maintain consistent times during this seven-round shoulder pump. Friday's workout is pretty simple: pace yourself early and pick up tempo as reps decrease. On Saturday, the partner workout has you working simultaneously at different stations, then switching when finished, all within six minutes for five sets.
EVENTS:
No classes this coming weekend due to the gym hosting a Gymnastics Seminar Saturday and Sunday. Weightlifting class moved to Friday Open Gym this week (15th at 6:30 PM) Run Club will still be happening Sunday morning at 10:30 but at Veteran's Park.
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 midline stamina and engine workout with increasing interference from core fatigue. The toes to bar volume is the limiter, while air squats tax the legs and lungs without requiring high skill. The descending rep scheme allows athletes to push pace as the workout progresses.
STRATEGY & FLOW: Start controlled on the first two sets of toes to bar to avoid early fatigue. Aim for consistent, fast air squats. This is where you make up time. As reps drop, increase pace. The goal is to stay moving with minimal chalk breaks or pauses.
Toes to Bar- Approach: Break early, stay consistent, avoid going to failure. Execution: Focus on a tight kip, fast cycle time, and driving toes quickly to the bar.
Air Squats- Approach: Maintain an unbroken rhythm, this is your pace control movement. Execution: Keep heels grounded, knees tracking over toes, chest upright
GYMNASTICS:
Handstand Push-ups
Testing Day! Take 10 minutes to prepare with a few smaller, warm-up sets and then...
On a running clock:
Level 1:
0-2 minutes: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a box/elevated surface
2-4 minutes: REST
4-6 minutes: Max effort Box Handstand Plate Walks OR scale to Plank Shoulder Taps
Level 2:
0-2 minutes: Max effort strict handstand push-up to floor or kipping handstand push-ups [if you have at least 1-2 strict handstand push-ups]
2-4 minutes: REST
4-6 minutes: Max effort Handstand Walking OR max wall walks
Level 3:
0-2 minutes: Max effort deficit kipping handstand push-ups [2 in deficit]
2-4 minutes: REST
4-6 minutes: Max effort Handstand Walking
Score is both max attempts. They are max reps within the two minute window, and do not need to be done unbroken. For the handstand walk, every 5ft = 1 rep.:
METCON:
Roe
Freedom (RX'd)
25-20-15-10-5 Toes to Bar
50-40-30-20-10 Air Squats
Independence
20-15-10-5-5 Toes to Bar
40-30-20-10-10 Air Squats
Liberty
20-15-10-5-5
Hanging Knee Raises
Air Squats
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