MONDAY 06/09/2025

A new week at the gym means a fresh set of opportunities to get better, push your limits, and have fun doing it. Great job completing the CrossFit Total! So many PRs and solid lifts — truly a great capstone to this strength cycle! This week kicks off Monday with a descending bench press ladder paired with a moderate run to keep the blood flowing. Tuesday is all about cardio and managing your engine with a 1:1 work-to-rest interval format. As the week continues, expect upper body stamina tests, lifting maxes, mixed-modal conditioning, and a Saturday partner grinder straight from the Syndicate Crown — let’s get after it!

EVENTS:

June 13th 9 pm Despicable Me @ Midwood Park

June 21st 7 pm Evening in the Park @ Veteran's Park

June 28th 11:45 AM - Nutrition Workshop

July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

This workout blends upper-body pressing stamina with monostructural fatigue from running, creating a push–recover–push style stimulus. The volume of bench press will accumulate quickly, especially under aerobic stress from the 400m runs.The goal is to manage pressing fatigue while keeping runs consistent. It tests muscular endurance in the chest, shoulders, and triceps, and challenges athletes to stay composed under rising heart rate and pump.

Run: Whether you choose outside or Air Runner/TruForm, the pace should be moderate (75%) and only pushed if it doesn’t affect athlete's ability to perform the bench press. Encourage athletes to focus on a consistent breathing pattern. Scale down the distance if athletes struggle to stay under 2:40. Alternative options if needed: 1000/800m Bike Erg or 30/24 cal Air Bike.

Bench Press: This bench weight should be moderately light (55%), where reps can be completed in 2-3 sets.Please ensure athletes don’t go too heavy; we want this completed without hesitation. Remember to show athletes how to keep their shoulders pinched to the bench for every rep and keep their feet planted. Breathe through each rep and always make sure a spotter is nearby.

METCON:

Mission: Community

Freedom (RX'd)

25-20-15-10

Bench Press (135/85)

400m run after each set

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Independence

25-20-15-10

Bench Press (115/75)

400m Run after each set

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Liberty

15-12-9-6

Dumbbell Bench Press (light)

300m Run after each set

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SKILL WORK:

Mayhem Mini-Pump –Upper Body Posterior

2 Rounds

12 Double DB Prone Row @ moderate weight – maintain quality RPE 7

12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-