WEEK 2 of our Nutrition Challenge: This week is all about BREAKFAST! Keep those breakfasts focused on fueling you for the day ahead with whole unprocessed/minimally processed foods. Log it in your app to get credit. ALSO, it's "bring a friend" week again so bring any and all of your friends for free this week.
This week’s training lineup challenges the athletes with a variety of movements and energy systems. Monday kicks off with lower body cycling and a meter-accumulating sprint, paired with squat cleans and overhead work. Tuesday blends an 800m run buy-in and cash-out with gymnastics shoulder endurance, while handstand holds and push-ups build upper body strength. Wednesday features barbell conditioning with hang squat snatches, and Thursday focuses on a partner workout emphasizing pacing, communication, and deadlifts. The week wraps with an upper body endurance grinder on Friday and a fun, well-rounded partner workout on Saturday, with mini leg pumps to finish.
EVENTS:
Sat July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center
Sun July 13th - Carolina Summer Games in Greenville, SC (sign up for with a partner to compete or just plan on coming down to cheer everyone on!)
Fri July 18th - Evening at the Pool
Sat July 26th - Evening in the Park
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Whiteboard of the Day
Athletes will complete a complex of 1 squat clean, 1 front squat, and 1 push jerk across 4 sets at 80% of their 1RM. Athletes should load the hips to utilize leg drive to avoid excessive strain on the lower back. Keeping the upper body (shoulders/lats) engaged and knuckles down during the pulling phases will help maintain close proximity of the bar to the body. Athletes will clean the bar and can receive in the power position or at the bottom of a squat before standing. Feet should move from the jumping position to the landing position with each rep. If athletes squat clean, they must complete a second front squat as part of the complex.
For front squats, the majority of athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort, but should take this as a sign that they should consistently be working on front rack mobility outside of metcons. Elbows should stay high during the entirety of the lift, and athletes can think about “chasing the elbows” out of the squat to keep them elevated. Taking a deep breath in at the top and breathing out, coming out of the squat, will assist with stability and core engagement.
For jerks, an athlete can maintain a slightly wider stance (similar to the landing position) with their feet to help keep their chest up during the dip and prevent their heels from coming off the floor. Cue athletes to exhale while pressing to engage their core and assist in maintaining overhead stability. A push jerk denotes that athletes can dip and stand/press, then redip under the bar to receive the overhead position before standing for lockout.
This workout is a blend of heavy lower-body volume under load and explosive plyometric demand, followed by a gritty, sustained conditioning effort. The goal is to grind through the descending ladder without blowing up, then empty the tank on the machine for distance.Leg fatigue, midline fatigue, and heart rate work. A test of recovery under load and grit.
Walking Lunges: The weight selected should be moderately-heavy, but allow for unbroken sets. To engage the core and stabilize themselves, athletes should take a deep breath before lunging and exhaling when stepping out of the lunge. The lunge involves stepping forward and dropping the knee to the ground (90/90) before returning to a standing position. Athletes must alternate with a successful rep (each step = 1 rep) before switching legs. If athletes are uncomfortable or unsteady, switch to step-back lunges with a lighter weight.
Box Jump Over: Height is higher than normal and will be challenging. Remind athletes to be very careful at this station and focus on maintaining their steady pace. Athletes can clear the box in one jump (Not recommended) or jump to the top and down to the other side. When jumping onto the box, athletes do not have to fully extend before landing on the other side, but both feet must make contact with the top of the box when jumping onto it. Select a box height that is not intimidating to athletes, allowing them to move consistently.
Ski Erg: Pacing should start off as a recovery and then gradually build as time expires. Show athletes how to hand the handles off to one another for a smoother transition. Athletes should find a stance on the ski erg that allows them to stay balanced across their entire foot during each pull. Being too far forward will result in the athlete having to shorten their ROM due to running into the monitor. Being too far back will result in the athlete going onto their toes at the bottom of the pull. Cue athletes to bring their hands close to the body during the pull and utilize their body weight to assist with each pull rather than only keeping the effort in the arms (resulting in burnout). Additionally, athletes should be sure to reach maximal extension at the top of each pull to utilize their full ROM on each pull.
STRENGTH:
Squat Clean + Front Squat + Jerk
4x3
4 sets1 Squat Clean + 1 Front Squat + 1 Push Jerk (4x3 @ 80% of C&J)
-complete a set every 2:00
METCON:
He-Man
Freedom (RX'd)
15:00 AMRAP
12-10-8-6-4
Double Dumbbell Front Rack Walking Lunge (70s/50s)
Box Jump Overs (30/24)
-into-
Max Distance Row (Or Ski)
Independence
15:00 AMRAP
12-10-8-6-4
Double Dumbbell Front Rack Walking Lunge (50s/35s)
Box Jump Over (24/20)
-into-
Max Distance Row (Or Ski)
Liberty
15:00 AMRAP
12-10-8-6-4
Dumbbell Walking Lunge (light)
Box Step Up and Overs (24/20)
-into-
Max Distance Ski (Or Row)