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
This workout blends aerobic partner work with synchronized coordination and upper body pressing stamina. The volume of handstand push-ups accumulates with fatigue, so this tests pacing, muscular endurance, and team communication. The synchro wall balls create tension under load and require solid timing, while the runs offer recovery opportunities if paced correctly.
Athletes should push the pace slightly on the 200m runs without redlining. Use this time to shake out the arms and reset the breath. The synchro wall balls will demand rhythm and matching tempo; smoother is faster. For handstand push-ups, teams should break early and often. This is where the workout can fall apart if sets are pushed to failure too soon. Smart rep management on the pressing is key, especially in the earlier rounds when fatigue is still low.
Start steady, don’t treat the first 200m like a sprint. Come into the wall balls with composure and count rhythm out loud if needed. On handstand push-ups, split reps in small sets like 5s or 3s from the start and adjust based on who is faster at the movement. Keep transitions fast and deliberate. Make sure both partners are clear on pacing goals per movement, and communicate constantly.
200m Partner Run Approach: Use this as controlled aerobic work. Recover just enough to stay fresh for pressing movements. Execution: Stay side-by-side and use it to regulate breathing and heart rate.
Synchro Air Squats Approach: Smooth and rhythmic. Focus on matching depth and timing at the bottom. Execution: Count down together, maintain eye contact if needed, and breathe out at the top of each rep.
Handstand Push-Ups Approach: Quick, manageable sets with minimal rest between. Don’t go to failure. Execution: Use strict or kipping based on ability. Fast switches and short sets work better than big sets with long rests.
METCON:
Madtown
Freedom (RX'd)
Teams of 2
200m Partner Run
30 Synchro Air Squats
40 Handstand Push Ups
200m Partner Run
30 Synchro Air Squats
30 Handstand Push Ups
200m Partner Run
30 Synchro Air Squats
20 Handstand Push Ups
200m Partner Run
30 Synchro Air Squats
10 Handstand Push Ups
Independence
200m Partner Run
20 Synchro Air Squats
32 Handstand Push Ups
200m Partner Run
20 Synchro Air Squats
24 Handstand Push Ups
200m Partner Run
20 Synchro Air Squats
16 Handstand Push Ups
200m Partner Run
20 Synchro Air Squats
8 Handstand Push Ups
Liberty
200m Partner Run
15 Synchro Air Squats
40 Dumbbell Push Press (light)
200m Partner Run
15 Synchro Air Squats
30 Dumbbell Push Press (light)
200m Partner Run
15 Synchro Air Squats
20 Dumbbell Push Press (light)
200m Partner Run
15 Synchro Air Squats
10 Dumbbell Push Press (light)
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