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
Workout is a partner chipper, so athletes should be aggressive and move with a purpose when it's their time to shine. All reps and calories are split between partners. Athletes will complete all reps (with one athlete resting and the other working) of a movement before moving on to the next. Athletes should move at an intensity that allows them to maintain a steady and consistent pace.It's a partner workout, so remind athletes to work together, share the load, and make adjustments to keep the intensity.
Row: Pacing on the row should be moderately fast (75%+). Athletes should look to row 30-45 seconds back and forth or have a set of calories that allows for 1:1 work to rest. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that athletes can return in with the rower handle on each pull with a minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout.
METCON:
Mr. Big
Freedom (RX'd)
Teams of 2
100-80-60-40-20 Calorie Row (Females: 80-64-48-32-16)
Double Dumbbell Walking Lunge (35/25)
Independence
Teams of 2
100-80-60-40-20 Calorie Row (Females: 80-64-48-32-16)
Double Dumbbell Walking Lunge (25/15)
Liberty
Teams of 2
50-40-30-20-10 Calorie Row (Females: 40-32-24-16-8)
Single Dumbbell Walking Lunge (light)
CORE WORK:
4 sets:
7 Around the Worlds (each side)
-rest 30 seconds-
30 Flutter Kicks (each side)
-rest 30 seconds-
30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm (each)
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
**Rest 2:00 b/t sets
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