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
Athletes will be performing 2 sets of 1 Front Squat at 93% followed by 3 box jumps. During the Front Squats, 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 three box jumps at a moderate to high height. 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 chipper-style workout built to test stamina, coordination, midline capacity, and lower-body endurance. The combination of high-rep double unders, air squats, and GHD sit-ups will elevate heart rate, challenge movement consistency, and build fatigue through volume. This should feel like a grind from start to finish with steady movement and limited transitions.
The workout starts and finishes with large sets of double unders that demand timing and relaxation. The squats are a grind and must be paced with consistent mechanics. The GHDs will significantly fatigue the midline. Break them up early and often to avoid core blowout, especially before going back into squats and double unders. Most athletes will hit a wall on the second set of air squats, plan for it and stay disciplined.
Start with a relaxed, consistent rhythm on the double unders.Aim for 2-3 quick sets. On the air squats, maintain a strong upright position and a steady pace; don’t blow your legs out early. Break the GHDs into small chunks right away (10-10-10-10-10 or smaller), then grind back through the second squat set in larger sets (25-25-25) if possible. Finish strong on the final set of double unders, pushing the pace only in the final 50 reps if you’ve got something left.
DOUBLE UNDERS (200 reps each set) Approach: Smooth, breathing rhythm. Avoid big unbroken sets unless this is a skill strength. Execution: Elbows in, wrists loose, stay relaxed to avoid tripping.
AIR SQUATS (75 reps each set) Approach: Consistent pace with a slight pause at the top to breathe. Execution: Chest tall, hips below parallel, drive knees out and stand fully.
GHD SIT-UPS (50 reps) Approach: Break early to avoid core shutdown. Execution: Controlled descent, aggressive snap on return, squeeze quads and glutes.
STRENGTH:
Front Squat
2x1
1 Front Squat @93% + 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
METCON:
The OPEN
Freedom (RX'd)
200 Double Unders
75 Air Squats
50 GHDs (Or V-Ups)
75 Air Squats
200 Double Unders
Independence
For Time:
150 Double Unders
60 Air Squats
35 GHDs (Or V-Ups)
60 Air Squats
150 Double Unders
Liberty
For Time:
200 Single Unders
50 Air Squats
50 Sit Ups
50 Air Squats
200 Single Unders
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