SATURDAY 06/21/2025

TONIGHT IS OUR EVENING IN THE PARK!!

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

This is a grindy, full-body endurance piece focused on sustained effort, quick transitions, and smart pacing under fatigue. The goal is to accumulate as many calories as possible while one partner is working through the triplet. Each athlete alternates between stations, with the intention of pushing through the triplet into a moderate-recovery effort on the machine.This should feel like a sustained grind with the heart rate elevated the entire time, with short, intense spikes on the triplet. As rounds go on, legs and shoulders will accumulate fatigue, especially in the squat and burpee transitions. The “rest” between machine efforts becomes more valuable and more painful as time progresses.

Any Machine: Use what's available within the gym and what can give teams the best chance to sustain the stimulus and finish within the time frame. It is suggested that athletes keep their effort around 75%. Ramping the machine up for an initial 4-6 seconds and coasting down to a maintenance pace for the remainder of the time will keep teams moving efficiently.

Plate Snatch: The selected weight should be light, allowing for reps to be completed unbroken. Start with the plate standing vertically between your feet. Feet should be hip-width, knees bent, chest over the plate, and hands (palms facing forward) gripping both sides near the top third of the plate. In one continuous motion, explosively extend the hips and pull the plate upward close to your body. As the plate reaches chest height, “flip it” overhead like a pizza, finishing with straight arms and the plate locked out above the head. Control the descent back to the ground or reset. (Pizza Flips are "Plate Ground to Overhead.")

Plate Squat: Use the same weight as the snatch and keep these unbroken. Hold a bumper plate vertically at chest height or on the back like a backpack. Feet should be shoulder-width or slightly wider, toes pointed slightly out. Squat down by pushing the hips back and knees out, keeping the chest tall and plate tight to the body. Reach full depth (hip crease below knee) and drive through the heels to return to standing. Keep the plate fixed in position throughout.

Burpee to plate: Athletes will start by standing tall and then drop to the floor, making contact with their chest and quads, and the floor. The rep is completed with the athlete standing tall with both feet on top of their plate. Demonstrate the technique of keeping the legs wider to allow hinging at the hip rather than a narrower stance that requires squatting (and more work on the quads) to get to the floor. Synchronized repetition is achieved when each athlete is on their respective plate at full extension simultaneously.

METCON:

New York Atlas

Freedom (RX'd)

25:00 AMRAP

Partner 1: Max Calorie Machine

Partner 2:

10 Plate Snatch (“Pizza Flips”) (45/35)

10 Burpee to Plate

10 Plate Squat (45/35)

-switch every time a round is completed

‍

Independence

25:00 AMRAP

Partner 1: Max Calorie Machine

Partner 2:

10 Plate Snatch (“Pizza Flips”) (35/25)

8 Burpee to Plate

10 Plate Squat (35/25)

-switch every time a round is completed

‍

Liberty

25:00 AMRAP

Partner 1: Max Calorie Machine

Partner 2:

10 Plate Snatch (“Pizza Flips”) (light)

5 Up Down to Plate

10 Plate Squat (light)

-switch every time a round is completed