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 power-based EMOM combining short monostructural effort with moderate barbell cycling under fatigue. The goal is to maintain smooth transitions and consistent pacing while building technique and confidence in the complex at a moderate load. The stimulus is not max effort; this should feel like strong, repeatable efforts with clean mechanics.Barbell load is intentionally moderate (50–60% of 1RM clean & jerk) to emphasize speed, position, and crisp reps rather than grinding.
Row: It's important to take it easy during the first two rounds and gradually increase the pace. Effort should be moderately aggressive, but not sprinted, so it affects the athlete's ability to move the barbell. Everyone should know how to efficiently get in and out of the rower to minimize lost time. Focus on your breathing and finishing your pull before going back up. Don't slow down until you've completed the distance; this can affect your average score. Athletes should aim to finish the row under 55 seconds.
Power Clean + Push Jerk: These are completed unbroken; don’t let athletes lift weights that will cause them to break. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For the Power Clean, athletes should focus on driving through the legs, extending hips, knees, and ankles in a powerful pull. Shrug the shoulders and pull the bar high, dropping underneath into a quarter squat. Catch the bar in the front rack with elbows high and stand tall. Then, smooth and controlled back down. If needed, athletes will reset their hands and feet into their “power position” before moving into the push jerk. Emphasis: Take a deep stomach breath before each lift. On the jerk, we need athletes to focus on pulling themselves into a 2-inch vertical dip position with high elbows before launching the bar overhead. Absorb the bar back down into a 2-in dip to rebound into the next lift.
Ensure athletes start off a little lighter than they anticipate. This will help them get acclimated and understand the weight they will select going forward.Athletes can increase weight or stay the same across all 3 sets.
- Bench: Choose a challenging weight that can be performed unbroken every time. Keep the shoulders glued to the bench and breathe through each rep. Make sure athletes have a spotter.
- Push Ups: Break as needed and keep the knees/hips, midline, and shoulders falling and rising together. Hands should be a thumb length outside the chest with elbows at 45 degrees from the lats.Break early if needed and scale to complete within 2-3 sets.
- Bench Dumbbell Fly: These should be extremely light, and athletes should be able to move without hesitation. The exercise will get harder towards the end, so stay engaged and don’t get sloppy. Control the weight and focus on smooth and steady reps. During the descent/ascent on the fly we should see the wrist stay locked with a slight bend of the elbows all the way down until the dumbbells line up with the chest at the bottom.
METCON:
Hammerheads
Freedom (RX'd)
Every 2:00 (12:00)
200/175m Row
3 Power Cleans + 3 Push Jerks (50-60%)
Independence
No Change to Workout
Liberty
Every 2:00 (12:00)
150/125m Row
4 Dumbbell Cleans + 4 Push Dumbbell Push Press (light)
SKILL WORK:
Shock Method (Press)
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.
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