5th and FINAL WEEK of our Nutrition Challenge! This week, it is dealer's choice, so you just have to have a least ONE of your meals each day made from healthy, whole foods. FINISH strong, you have been absolutely crushing it.
Hey awesome athletes! It was great to see everyone at Evening at the Park and our very first weightlifting class! AMRAP for Autism is coming August 23rd so let Amanda and I know if you need a partner! This is the last week of July so make sure to lock in committed club! For this week: Starting on Monday, you will have your hands full with three couplets that will test your shoulders and core stamina. Tuesday will be a simple yet effective workout, featuring a steady 5-round series of lunges and burpees. For Wednesday, it’s multiple sets of 5:00 AMRAPs with some running and gymnastics. Thursday will be one of those “looks simple on paper” workouts, but it’s harder than you think if you stay aggressive. Then, we have our barbell conditioning piece for Friday, which is always a challenge. Saturday’s partner workout will feature running together and syncing up with wall balls while tag-teaming a descending rep scheme of Handstand Push-Ups.
EVENTS:
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Another Evening in the Park TBD
Sat. October 4th - CrossFit ATP Annual Lift-Off
Whiteboard of the Day
Athletes will complete 4 sets of 1 snatch + 1 snatch balance. For the snatch, this can be performed as a power snatch or squat snatch. Cue athletes to load the hips and drive with the legs with each rep. Encourage athletes to keep the lats engaged and knuckles down during each pull to ensure the bar stays close to the body. Once full extension has been reached, athletes should aggressively pull themselves under the bar. When receiving the bar, the feet will move from the jumping position to the landing position. Athletes should “punch” into the bar and avoid standing too quickly before they have established a solid receive.
For the snatch balance, athletes will rack the bar on the back with a snatch-width grip and should perform a dip as the bar racks on the back to “absorb” the impact.For the snatch balance, athletes should perform a quick dip and drive, followed by an equally quick redip into a squat under the bar (using the bar to push the body under). Athletes should move the feet from the jumping position to the landing position and stay very active with the arms/hands driving into the bar throughout the receive and stand. For athletes who are unable to overhead squat, allow them to perform a heavy push jerk from the back rack. Demo, with a PVC pipe, the appropriate way of bailing from a missed rep and hopping away from the bar.
This triplet of 21-15-9 workouts is a progressively taxing test of aerobic power, gymnastics skill, and light barbell stamina. Each section should feel like a punchy sprint, with cumulative fatigue from ski/row, core demand from toes to bar, and barbell overhead stability all building across the workout. The format rewards pacing and control early while demanding intensity and grit in the back half.
Start smooth on the machine and break the toes to bar early to avoid blow-up. In part two, shift focus to fast transitions and consistent cycling of overhead squats. By the third piece, you’ll be fatigued, this is where you must manage rest tightly and grind through controlled overhead squats under duress. The consistent 21-15-9 rep scheme across all parts offers a clear pacing structure; aim for smart, fast sets with minimal downtime.
Treat each part like a standalone sprint with a built-in rest. In part one, don't redline. Your toes to bar will suffer. In part two, lock in your overhead squat mechanics early and keep your breathing under control. Part three will test your ability to cycle moderate reps with a tired core and shoulders Break as needed, but push the pace. Quick transitions and awareness of form will preserve your time and score.
CALORIE SKI (OR ROW) Approach: Smooth and controlled, keep heart rate from spiking. Execution: Upright posture, aggressive drive, fast return.
TOES TO BAR Approach: Break before failure to preserve grip. Execution: Tight kip swing, fast turnover, toes with intention.
OVERHEAD SQUATS (75/55) Approach: Squat snatch into first rep. Focus on smooth reps with no wasted motion. Execution: Upright torso, active shoulders, heels down.
STRENGTH:
Snatch + Snatch Balance
4x2
1 Snatch + 1 Snatch Balance (@75-80%)
-complete a set every 2:00-
METCON:
The Unknown
Freedom (RX'd)
21-15-9
Calorie Row (OR Ski) (Female Calories: 16-12-7)
Toes to Bar
-@8:00-
21-15-9
Calorie Row (OR Ski) (Female Calories: 16-12-7)
Overhead Squats (75/55)
Independence
16-12-8
Calorie Ski (OR Row) (Female Calories: 15-10-5)
Toes to Bar
-@8:00-
16-12-8
Calorie Ski (OR Row) (Female Calories: 15-10-5)
Overhead Squats (75/55)
Liberty
12-9-6
Calorie Ski (OR Row) (Female Calories: 10-7-5)
Hanging Knee Raises
-@8:00-
12-9-6
Calorie Ski (OR Row) (Female Calories: 10-7-5)
Dumbbell Squats (light)
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