THURSDAY 06/26/2025

FRIDAY JR- get after it today!

On Monday, athletes will get their engines moving with a fast-paced multiple-set workout. Then, Tuesday is our barbell conditioning day where weight is light, calories are fast, but the time frame is short. Good luck! For the middle of the week on Wednesday, it’s all cardio as we fight through moderate distance running and rowing for four rounds. Bench and GHDs are on the menu for Thursday, where we play ping-pong back for two rounds and quick chippers. Friday is another climb down and back up the ladder that will attack every part of our body. Saturday’s partner workout is our Mayhem for Water event.

EVENTS:

Sat June 28th 11:45 AM - Nutrition Workshop

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!)

Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!

‍Whiteboard of the Day

Any handstand hold/walking - straight elbows, and pressing through the upper back muscles.Hands shoulder-widthDRIVE palms through the ground and maintain tight abs and glutes when pressing through on the handstand push-ups.

This workout targets pressing stamina and midline durability in a format that challenges athletes through increasing and decreasing rep waves. The design builds significant muscular fatigue in both the anterior shoulders/chest and hip flexors/abdominals, demanding composure under fatigue.The goal is to keep all sets controlled but unbroken or in two smart sets, using the 1:1 rest to recover just enough to stay consistent. It should feel like a grind without failure. During the break, athletes need to be rolling out their arms.

Bench Press: This bench weight should be moderately light (55%), where 12 reps can be completed in 1-2 sets and 24 reps in 2-3 sets. Please ensure athletes don’t go too heavy; we want this completed without hesitation. Remember to show athletes how to keep their shoulders pinched to the bench for every rep and keep their feet planted. Breathe through each rep and always make sure a spotter is nearby.

GHD situps: Pacing should be smooth and steady while trying to stay non-stop. 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. Focus when sitting back should be a slight bend in the knees, neutral head, and wide arms. Focus when sitting up should be an extension of the legs, throwing the arms, and breathing out. Athletes who are new or returning from a break are highly encouraged to modify this movement. Modify this movement to GHDs to parallel, strict abmat situps (hands behind the head or crossed over the chest) or abmat situps.

SKILL WORK:

Gymnastics: Handstand Push-ups

Every 90 seconds for 5 rounds (7:30 total)

Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box

Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups

Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups

** After completing each max set, rest for the remainder of the 90 seconds.

METCON:

Dallas Flash

Freedom (RX'd)

2 Rounds

12 Bench Press (135/85)

12 GHD Sit Ups (Or V-Ups)

-@5:00-

24 Bench Press (135/85)

24 GHD Sit Ups (Or V-Ups)

-@10:00-

12 GHD Sit Ups (Or V-Ups)

12 Bench Press (135/85)

‍

Independence

2 Rounds

12 Bench Press (115/75)

12 GHDs (Or V-Ups)

-@5:00-

24 Bench Press (115/75)

24 GHDs (Or V-Ups)

-@10:00-

12 GHDs (Or V-Ups)

12 Bench Press (115/75)

‍

Liberty

2 Rounds

12 Dumbbell Bench Press (light)

12 Sit Ups

-@5:00-

24 Dumbbell Bench Press (light)

24 Sit Ups

-@10:00-

12 Sit Ups

12 Dumbbell Bench Press (light)