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
Athletes will be performing 5 deadlifts at 75% for 5 sets. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and, when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically focusing on an object at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but athletes are highly cautioned to avoid accidentally pulling with the underhand grip arm, as this is the most common way to strain a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed at the bottom of the deadlift).
For broad jumps, athletes will start from a standing position. Athletes should load their hips and then jump, throwing their arms to maximize momentum. Athletes should build in distance across sets. Warn athletes to jump only as far as they are confident that they can stick the landing (as some people will occasionally overjump their ability to land and fall on their back). Pairing a strength movement with an explosive bodyweight movement that recruits similar muscle groups helps facilitate strength gains and the recruitment of fast-twitch muscle fibers.
This workout targets aerobic power, team coordination, and sustainable pacing under fatigue. The Air Bike should be attacked in short, aggressive intervals, while the synchro burpees require a controlled, shared rhythm that keeps both partners moving efficiently. Expect a rising heart rate, leg fatigue, and a need for composure and clear communication, especially in the later rounds.The goal is to stay moving with intention, manage transitions efficiently, and never fully redline, but also not coast. It's a workout where communication and teamwork are just as vital as physical output.
Air Bike: Athletes should aim to keep bike effort around 80% and only stay on the bike for amounts that allow them to stop before reaching burnout or heavy leg fatigue. They should then continue at that pace for roughly a 1:1 ratio of work to rest. Athletes should discuss a strategy of transitions before workouts, and a.) switch after a certain amount of calories (works well for equally paired athletes) or b) switch after a certain amount of time (works well for athletes who may be stronger partners on the bike. If a pair has athletes with an extreme height difference, they are allowed to use two separate bikes but must wait until one athlete is off their bike before the other athlete gets on theirs. Ramping the bike up for an initial 4-6 seconds and coasting down to do a maintenance pace for the remaining calories will keep teams moving efficiently.
Burpee to 6-inch target: Keep moving, that’s all we want. Find a pace that can accommodate both. Athletes will start by standing tall and then drop to the floor, making contact with the chest/quads and the floor. Rep is completed with the athlete standing and jumping to a target six inches over their max reach when standing tall with arms extended overhead (both hands must make contact with the target simultaneously). Demonstrate the technique of keeping the legs wider to allow hinging at the hip rather than a narrower stance that requires squatting (and more work on the quads) to get to the floor. If an athlete misses the target with one hand, the jump has to be redone, but the burpee does not. For the reps to be synchronized, we ask that athletes only meet at the bottom of the rep together before jumping.
STRENGTH:
Deadlift
5x5
5 sets of:
5 Deadlifts @ 75% followed by 3 Broad Jumps
- Complete 1 set every 1:30-2:00-
METCON:
Beast-Man
Freedom (RX'd)
Teams of 2
4 Rounds
40/32 Calorie Air Bike
20 Synchro Burpee to Bar (6in)
Independence
Teams of 2
4 Rounds
32/24 Calorie Air Bike
16 Synchro Burpee to Bar (6in)
Liberty
Teams of 2
4 Rounds
20/16 Calorie Air Bike
10 Synchro Up Downs
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