WEEK 4 of our Nutrition Challenge: This week is all about DINNER! Keep those dinners focused on fueling yourself after all the hard work you've put in throughout the day with unprocessed/minimally processed foods. Log it in your app to get credit.
For this week: I hope you enjoy the barbell because on Monday, you won’t be walking away from it for a while. On Tuesday, we have another cardio interval workout that involves alternating between running and biking. Wednesday will be our barbell conditioning day, featuring double unders and moderate-weight power snatches. Then, it’s time for a fast-paced 1:00 AMRAP, where you will complete bench presses and then try to accumulate as many GHDs as possible in the remaining time. On Friday, it’s all about grip strength with a quick five-round forearm primer. After that, we finish with a barbell cashout of power cleans. Saturday’s partner workout is all about the grind, with teammates working through a descending rep scheme of calorie rows and DB walking lunges.
EVENTS:
Sat July 26th 7 pm- Evening in the Park
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Sat. October 4th - CrossFit ATP Annual Lift-Off
Whiteboard of the Day
Athletes will perform 4 sets of 3 repetitions at 78% of their deadlifts and superset with 4 reps of bounding after each set. 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 focusing on an object 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 athletes are highly cautioned to avoid accidentally pulling with the underhand grip arm, as this is the most common way to strain 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).
Bounding is another explosive bodyweight movement, similar to broad jumps, but performed on a single leg. Athletes will begin bounding by covering the most linear distance on one foot, alternating working leg with each rep. Think of it as a combination of jogging/running, but trying to take the biggest step possible with each bound step. Pairing a strength movement with an explosive bodyweight movement that recruits similar muscle groups helps facilitate strength gains and the recruitment of fast-twitch muscle fibers.
This is a barbell stamina chipper that tests muscular endurance, barbell cycling, and mental grit. The lightweight encourages unbroken or near-unbroken sets, but fatigue builds quickly across the squat and pressing movements. Grip, legs, and shoulders will all be under consistent tension. Only one barbell is used in the workout; adjust the weight so that the intended stimulus is maintained throughout all lifts.Start with control, not speed. Focus on smooth, efficient barbell cycling is key. Use the descending rep scheme as a built-in motivator to stay consistent. Focus on breathing during squats and presses, and keep transitions tight without rushing. The goal is steady, deliberate effort that finishes strong. If athletes are going to break, they should plan to do so one rep before the next to avoid extra reps.
Deadlifts: The weight selected should allow athletes to perform all sets unbroken across rounds. Weight should be around 30% of the athlete’s 1RM deadlift. 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. The 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 I strongly caution athletes to avoid accidentally pulling with the underhand grip arm, as this is the most common way to strain a bicep tendon. Athletes should breathe with each repetition and specifically focus on inhaling at the top of each rep, as the torso is most open (as opposed to being compressed at the bottom of the deadlift).
Hang Power Clean: Unbroken is the goal across sets. Movement can be hang muscle or hang power clean. Athletes will stand to full extension. Pushing the hips back will lower the bar above the knee. Then, clean the weight to the shoulders. Athletes must show full extension in the hips and knees with the bar in contact with the shoulders and the elbows through the bar at the top of each rep. Cue athletes to keep the chest up as the bar is loaded into the hang position, and they should also focus on a strong hip drive when cleaning the bar to the shoulders. Failure to utilize sufficient leg drive will result in unnecessary work being placed on the biceps.
Front Squats: The weight should be light (-30%) and allow unbroken sets across. Athletes will take the bar from the floor. The barbell should be cleaned to the front rack position. Most 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 throughout 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 from the squat will assist with stability and core engagement. If athletes cannot do a front squat, allow them to modify to a back squat or a goblet squat.
Shoulder to Overhead: Weight should be light (-40%) and allow for unbroken sets. Athletes will take the bar from the floor. When doing so, they should take a wider stance with their feet to help keep their chest up during the dip and prevent their heels from coming off the floor. Cue athletes to breathe out while pressing to engage the core and assist in overhead stability. Athletes can strict press, push press, or push jerk. They should perform a slight dip when re-racking the barbell (to “absorb” the weight) and attempt to drive out of this dip into the next overhead rep to be as efficient as possible.
STRENGTH:
Deadlift
4x3
4 sets
3 Deadlifts @78% + 4 Bounding Jumps
-complete 1 set every 2:00-
METCON:
Blofeld
Freedom (RX'd)
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (95/65)
Hang Power Clean (95/65)
Front Squat (95/65)
Shoulder to Overhead (95/65)
Independence
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (75/55)
Hang Power Clean (75/55)
Front Squat (75/55)
Shoulder to Overhead (75/55)
Liberty
For Time:
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Deadlift (light)
Double Dumbbell Hang Power Clean (light)
Double Dumbbell Front Squat (light)
Double Dumbbell Push Press (light)
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