MONDAY 06/16/2025

Hey awesome athletes! This week is going to be hot again so make sure to hydrate and fuel appropriately for each day. Also, remember we have our Evening in the Park (Veteran’s Park) this Saturday!This week’s workouts: We are starting the week with a classic CrossFit sprint chipper with moderate/heavy barbell pulling paired with a taxing, full-body gymnastics movement. For Tuesday, it’s a solid upper-body chipper of climbing down and back up the ladder. Then, it’s all legs on Wednesday as you’ll grind through a lower-body multiple-set beatdown. On Thursday, it’s our barbell conditioning day, along with a fun upper body “Shock Method.” Friday will be a solid 4-round triplet, where pacing and breathing will need to be on point for consistency across all rounds. Saturday’s partner workout will be something different, with movements that athletes will try to accumulate calories and rounds back and forth.

EVENTS:

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

Athletes will spend 15 minutes find a 1rm deadlift and a max distance broad jump. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot and, when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable but highly caution athletes to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed in the bottom of the deadlift).

For broad jumps, athletes will start from a standing position. Athletes should load their hips and then jump, throwing their arms to maximize momentum. Athletes should build in distance and avoid attempting max distance until 3-4 practice jumps have been performed. Warn athletes to jump only as far as they are confident that they can stick the landing (as some people will occasionally overjump their ability to land and fall on their back). Perform these between/after deadlift sets.

This is a classic CrossFit sprint chipper with moderate/heavy barbell pulling paired with a taxing, full-body gymnastics movement. The stimulus is grippy, posterior-chain heavy, and metabolic. You're looking for intensity with smart pacing to avoid redlining too early, especially on the burpee pull-ups, which demand both lungs and coordination.The goal is to push hard while managing grip and heart rate. The deadlifts fatigue your posterior chain and grip, which directly impacts your ability to hang and pull during the burpee pull-ups.

Deadlifts: The weight selected should be roughly 70% of athletes' 1rm. Set-wise, we want to be able to complete 5+ reps consistently without early signs of struggle. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but highly caution athletes to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep because the torso is the most open (as opposed to being compressed in the bottom of the deadlift).

Burpee Pull-Up: Athletes can jump into the pull-up or jump to a dead hang and kip the pull-up. The selected pull-up bar should be out of the athlete’s reach when standing tall with arms extended overhead and thumbs touching. It is helpful to make small hand markings under the bar so athletes have targets for hand placement on the floor between reps and won’t inch forward or behind the bar during reps, causing a small loss in turnover time on reps. Athletes should settle into a pace that can be maintained throughout each round. If the athlete finds that they are over-paced, taking a recovery breath at the floor on each rep will assist them in getting back in control. I would love to see athletes keep these as close to non-stop as possible.

STRENGTH:

15:00 to Find

1 Heavy Deadlift + Max Distance Broad Jump (build across sets)

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METCON:

The Mule

Freedom (RX'd)

21-15-9

Deadlift (275/185)

Burpee Pull Ups

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Independence

21-15-9

Deadlift (225/155)

Burpee Pull Up

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Liberty

21-15-9

Kettlebell Sumo Deadlift (moderate)

Up Down + Jumping Pull Up