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
This workout blends core endurance, coordination, and synchro communication into a moderately long team effort. The first part rotates between GHD sit-ups and double unders, building midline fatigue and aerobic rhythm. The second part transitions into synchronized work, adding a layer of team pacing and full-body fatigue, especially in the legs and shoulders.It should feel steady through the first part, and grindy but controlled during the synchro movements. The GHDs and double unders will create a breathing challenge, while the cleans and wall balls will tax coordination, legs, and shoulders.
GHD sit-ups: Pacing should be smooth and steady while trying to maintain a continuous motion. Ensure athletes know how to adjust the GHD quickly if heights differ. Always speak to athletes about the risks of rhabdo when demoing GHDs (not to scare athletes, but to bring awareness). It’s important to mention that they should not apply heat to the muscles if they experience severe cramping, as this can make rhabdo worse. If an athlete suspects they have rhabdo or their urine turns a dark brown, they should go to the hospital immediately. The footpad setting on the GHD should allow the hips to be slightly past the peak of the hip pad while the legs are slightly bent. When sitting back, focus should be on maintaining a slight bend in the knees, a neutral head position, and wide arms. Focus when sitting up should be an extension of the legs, throwing the arms, and breathing out. Athletes who are new to the movement or returning from a break are highly encouraged to modify this movement. Modify this movement to GHDs, parallel strict ab mat sit-ups (hands behind the head or crossed over the chest), or ab mat sit-ups.
Double Unders: Unbroken! Take a deep breath before starting. Hands should stay by the sides/slightly in front of the body, and shoulders should remain relaxed to avoid tripping on the rope. If athletes cannot consistently perform double unders, have them modify to single unders, perform plate hops to a 10lb hi-temp, or perform high bunny jumps with a double tap on the legs with each hand during each jump to help train the timing of double unders. Ensure that athletes do not excessively pull their feet back in a donkey kick motion or excessively pike forward (both of which increase the chance of catching on the rope).
Single Arm Dumbbell Clean: Athletes will begin with one dumbbell on the floor between their feet (recommended). Athletes may alternate or perform all reps on one arm. Only one end of the dumbbell has to make contact with the floor, and the elbow must pass through the dumbbell at the top of the rep with full extension of the body for the rep to count (no hammer curls). Push your hips back (loading the hamstrings), drive with your legs, and explosively open your hips to propel the dumbbell to your shoulder. Breathing in at the top of each rep and maintaining an engaged core when bringing the dumbbells down will help maintain midline stability. Athletes should choose a weight they could perform 6-10 reps at a time. For the reps to be synchronized, we ask that athletes only meet at the top of the rep together before returning to the floor.
Wall Balls: The selected weight should allow for reps to be completed in 1-2 sets. Athletes must pass through a full squat and then throw the ball to a 10ft target for men and a 9ft target for women. Athletes should focus on breathing with each rep (breathing out as they come out of the squat and in while they are at full extension) and cycling the arms so that premature arm fatigue is avoided. For athletes who struggle to find depth, place a wall ball on a high-temp plate as a target to squat to. Modify this movement by lowering the weight of the ball or allowing wall ball thrusters to be performed. For the reps to be synchronized, we ask that athletes meet at the bottom of the squat together before standing.
METCON:
She-Ra
Freedom (RX'd)
Teams of 2
5 Rounds
Partner 1: 15 GHDs (Or V-Ups)
Partner 2: 50 Double Unders
(Switch when both are completed)
-into-
10 Synchro Single Arm Dumbbell Cleans (70/50)
20 Synchro Wall Balls (20/14)
Independence
Teams of 2
5 Rounds
Partner 1: 12 GHDs (Or V-Ups)
Partner 2: 40 Double Unders
(Switch when both are completed)
-into-
10 Synchro Single Arm Dumbbell Cleans (50/35)
20 Synchro Wall Balls (14/10)
Liberty
Teams of 2
5 Rounds
Partner 1: 15 Sit Ups
Partner 2: 50 Single Unders
(Switch when both are completed)
-into-
10 Synchro Single Arm Dumbbell Cleans (light)
15 Synchro Wall Ball Thrusters (light)
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