Let's get ready to crush another week! On Monday, you will face a high-rep heart-pumping workout that requires maintaining aggression and consistency from the beginning. Tuesday's session features a steady AMRAP with increasing burpee reps, followed by 4x50ft shuttle runs. Midweek offers a challenging mix of gymnastics and weightlifting. Thursday's workout is tailored for bodybuilders aiming for a good pump and some cardio. Friday's focus is on barbell conditioning, combining various skills with minimal rest. Saturday's partner workout involves straightforward, tough work focused on endurance.
EVENTS:
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Sat August 30th - Mobility and Mimosas with Made 2 Move Physical Therapy
Another Evening in the Park TBD
Sat. October 4th - CrossFit ATP Annual Lift-Off
Whiteboard of the Day
STIMULUS: This is a two-part upper-body push focused workout with a moderate-to-high volume of pressing. The first portion (dumbbells) allows for slightly faster cycling and lighter loading, while the second portion introduces barbell loading with increased time under tension and reduced range of motion demand. Expect significant fatigue in the chest and triceps, especially in the second interval.
STRATEGY & FLOW: The ski/row should be a steady push at around 80-85% effort, enough to elevate the heart rate but leave room to immediately pick up the weights. Athletes should treat the 9 calorie round as a final sprint in both parts. Bench press volume adds up fast, so pacing sets early will preserve pushing capacity in the back half of each part. Use the 5:00 rest to shake out the arms and prep mentally for a shift in stimulus from dumbbell to barbell.
HOW TO APPROACH: Move consistently through the ski/row without redlining. Keep transitions tight. In the dumbbell portion, athletes can push for unbroken sets on the 21s and 15s if capable. In the barbell portion, break the early sets into 2–3 smart sets to avoid burnout, especially for those near 60–70% of their 1RM on the barbell.
Calorie Ski or Row: Approach: Push at a strong aerobic effort (80-85%) but not maximal. Execution: Smooth recovery and aggressive drive; consistent damper and cadence.
Dumbbell Bench Press (2x35/25): Approach: Push for larger sets but break early if you know pressing is a weakness. Execution: Full lockout at the top; controlled touch-and-go at the bottom.
Barbell Bench Press (95/55): Approach: Break into smaller sets earlier to avoid failure and maintain pace. Execution: Controlled descent, aggressive press; heels and glutes stay down.
METCON:
Erie Canal
Freedom (RX'd)
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2x35/25)
-rest 5:00-
21-15-9-9
Calorie Ski or Row
Bench Press (95/55)
*Female Calories: 16-12-8-8
Independence
16-12-8-8
Calorie Ski OR Row
21-15-9-9
Dumbbell Bench Press (2x25/15)
-rest 5:00-
16-12-8-8 Calorie Ski or Row
21-15-9-9 Bench Press (75/45)
*Female Calories: 12-10-6-6
Liberty
2 sets
10-8-6-6
Calorie Ski OR Row
Dumbbell Bench Press (light)
-rest 5:00 between sets-
*Female Calories: 8-6-4-4
ACCESSORY:
Mayhem Mini-Pump –Upper Body Anterior
2 Rounds
10 Resistance Band Chest Fly – High to Low @ moderate weight –maintain quality RPE 7
-rest 30 seconds
-15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
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