Let's get ready to crush another week! On Monday, you will face a high-rep heart-pumping workout that requires maintaining aggression and consistency from the beginning. Tuesday's session features a steady AMRAP with increasing burpee reps, followed by 4x50ft shuttle runs. Midweek offers a challenging mix of gymnastics and weightlifting. Thursday's workout is tailored for bodybuilders aiming for a good pump and some cardio. Friday's focus is on barbell conditioning, combining various skills with minimal rest. Saturday's partner workout involves straightforward, tough work focused on endurance.
EVENTS:
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Sat August 30th - Mobility and Mimosas with Made 2 Move Physical Therapy
Another Evening in the Park TBD
Sat. October 4th - CrossFit ATP Annual Lift-Off
Whiteboard of the Day
Athletes will establish a 1RM Clean and Jerk. This is meant to be a squat clean, but adjust to power if needed. Athletes can continue to build as long as they can demonstrate sound form during attempts. Athletes should ensure they load the hips and drive with their legs to be as efficient as possible and avoid excess strain on their lower back. Lats should remain engaged, and knuckles should stay pointed at the floor during the pulling phases to keep the bar as close as possible to the body. Feet should transition from the jumping position to the landing position to optimize power efficiency and achieve the strongest receiving position. When attempting the jerk, athletes can reset their foot position or maintain a slightly 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 their core and assist in overhead stability. Athletes can perform a push press, push jerk, or split jerk. Ensure that lifting areas are clear of loose items and spare weight plates/equipment.
STIMULUS: This is a moderate-intensity, repeatable interval workout designed to challenge aerobic power and barbell cycling under fatigue. Athletes should push the pace on the bike while managing fatigue on the wall balls and clean and jerks.
STRATEGY & FLOW: Start each round with steady wall balls, ideally unbroken. Followed by an aggressive but controlled effort on the bike erg. Finish each round with quick, smooth singles on the barbell to keep the heart rate in check and ensure clean reps. Transitions matter, minimize downtime between movements.
HOW TO APPROACH: Set your benchmark in round one and match it in the remaining rounds. Choose a wall ball break strategy you can repeat. On the bike, work at 80–85% effort, uncomfortable but not redlining. The clean and jerks should be fast singles with tight reset positions and calm breathing between lifts.
Wall Balls (24 reps at 20/14) Approach: Go unbroken if possible; otherwise split once. Execution: Keep a vertical torso and breathe at the top while rolling the shoulders out on each rep.
Bike Erg (16/13 Calorie) Approach: Push a steady, moderate-high pace you can recover from. Stand off the start and then settle into a comfortable sitting position. Execution: Strong leg drive with consistent rhythm; don't let RPM dip.
Clean and Jerk (8 reps at 115/80) Approach: Fast, clean singles with minimal reset between reps. Execution: Set back tension on the pull, aggressive hip drive, pause to rebrace before the jerk.
STRENGTH:
Clean & Jerk
1x1
15:00 to Find
1RM Clean and Jerk (build across sets)
METCON:
Capital of Grit
Freedom (RX'd)
3 sets (1 set every 5:00)
24 Wall Balls (20/14)
16/13 Calorie Bike Erg (or 12/10 Calorie Air Bike)
8 Clean and Jerks (115/80) (all singles)
Independence
3 sets (1 set every 5:00)
20 Wall Balls (20/14)
14/11 Calorie Bike Erg (or 10/8 Calorie Air Bike)
8 Clean and Jerk (95/65) (all singles)
Liberty
3 sets (1 set every 5:00)
15 Wall Ball Thrusters (light)
10/8 Calorie Bike Erg (or 8/6 Calorie Air Bike)
5 Double Dumbbell Clean and Push Press (light)
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