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
Athletes will be performing 6 sets of 3 front squats at 78%. The majority of athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort, but should take this as a sign that they should consistently be working on front rack mobility outside of metcons. Elbows should stay high during the entirety of the lift, and athletes can think about “chasing the elbows” out of the squat to keep them elevated. Taking a deep breath in at the top and exhaling as you come out of the squat will help with stability and core engagement. If the athlete is unable to perform a front squat, allow them to modify to a back squat or a goblet squat.
After each set of front squats, athletes will perform 5 seated box jumps at a moderate to high height. The height of the box they are sitting on should have them at or just above parallel. The box athletes are jumping on should be an arm's length away (when seated). Remind athletes to jump or step down after each rep (NO REBOUNDING). 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. Substitute Wall Ball Toss (20/14) for athletes who are not comfortable with jumping.
This is a hybrid muscular endurance sprint, targeting upper-body pressing fatigue followed by midline stamina under a tight clock. The goal is to accumulate 75 GHD sit-ups as quickly as possible, using quick bench press efforts as a buy-in to each round.Pick a bench weight you can confidently move for fast, clean sets. Hit the GHDs aggressively in round 1 and settle into quick, controlled sets from there. Use the 1:00 rest wisely to shake out the arms and prep for the next round.
Bench Press: This bench weight should be moderate (60%), where reps can be completed unbroken. Please ensure athletes don’t go too heavy; we want this completed without hesitation. Remember to show athletes how to keep their shoulders pinned to the bench for every rep and keep their feet planted. Breathe through each repetition and always ensure a spotter is nearby.
GHD situps: Athletes need to be aggressive getting to the GHDs. 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.
STRENGTH:
Front Squat
4 sets
3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height)
-complete 1 set every 2:00-
METCON:
Zorin
Freedom (RX'd)
For Time
1:00 AMRAP
8 Bench Press (155/95)
AMRAP GHDs in the remaining time until you get to 75 reps(Or 100 V-Ups)
-rest 1:00 between sets-
Independence
For Time
1:00 AMRAP
8 Bench Press (135/85)
AMRAP GHDs in the remaining time until you get to 60 reps(Or 80 V-Ups)
-rest 1:00 between sets-
Liberty
For Time
1:00 AMRAP
8 Dumbbell Bench Press (light)
AMRAP Sit Ups in the remaining time until you get to 75 reps-rest 1:0 between sets-
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