Hey awesome athletes! This week is going to be hot again so make sure to hydrate and fuel appropriately for each day. Also, remember we have our Evening in the Park (Veteran’s Park) this Saturday!This week’s workouts: We are starting the week with a classic CrossFit sprint chipper with moderate/heavy barbell pulling paired with a taxing, full-body gymnastics movement. For Tuesday, it’s a solid upper-body chipper of climbing down and back up the ladder. Then, it’s all legs on Wednesday as you’ll grind through a lower-body multiple-set beatdown. On Thursday, it’s our barbell conditioning day, along with a fun upper body “Shock Method.” Friday will be a solid 4-round triplet, where pacing and breathing will need to be on point for consistency across all rounds. Saturday’s partner workout will be something different, with movements that athletes will try to accumulate calories and rounds back and forth.
EVENTS:
June 21st 7 pm Evening in the Park @ Veteran's Park
June 28th 11:45 AM - Nutrition Workshop
July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center
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 is a long, midline-dominant chipper that challenges core stamina, overhead stability, and shoulder endurance. The high volume of GHDs and wall walks sandwiched between dumbbell snatches and bookended by double unders will test athletes' strategies in managing fatigue or blow up halfway. The goal is to move deliberately and efficiently through the center of the workout while staying composed on either side.Athletes will be in a deep fatigue zone near the end. Grippy, breathing heavy, and core smoked. It's a test of composure and stamina to finish without unraveling.
Double Unders: Athletes should try to perform these in 1-3 sets. Encourage athletes not to perform big sets if it will hinder their ability on the dumbbell. Cue athletes to keep their hands by their sides and slightly in front of their bodies to keep the rope positioned correctly. For athletes who can do double unders somewhat regularly but are still developing the skill, allow them to start with double unders each round and finish the remaining reps in singles after hitting 5+ no reps in a round. Movement can be modified to the same number of single unders. The cut-off for athletes should be 2:00 to keep them on pace to finish within the target time.
Alternating Dumbbell Snatch: The selected weight should be moderately light, where reps can be completed in 2-3 sets. Hang Snatch is performed with a single Dumbbell. Athletes must stand the dumbbell up to the top of the deadlift before lowering it between the legs to begin the rep. Each successive rep must be done on the opposite arm from the previous rep. Completing two reps on the same arm in a row will result in a no-rep. When snatching, the athlete’s free hand should not contact their body. The dumbbell transition is faster when done in the air. If athletes try to get comfortable with an air transition, watching the hands during the hand-off helps with hand-eye coordination. Athletes should transition at the bottom of the hang if in the air is intimidating. Breathing on each rep will help greatly in allowing athletes to complete larger sets, and momentarily pausing at the lockout of each rep to breathe in will help with pacing. Loading the hips and utilizing a strong leg drive will help avoid placing excessive strain on the lower back.
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.
Wall Walk: Try not to rest too long between reps. Touch and go if possible, or quick break at the bottom. Athletes need to be able to finish these in under 40-seconds. To make it a manageable standard, ensure athletes press to their knees before placing their feet on the wall, walk up to where the top of their stomach makes contact with the wall, and lower down back to the start with their hands before their feet come off the wall.
SKILL WORK:
Gymnastics: Handstand Walk Practice
EMOM 10
Level 1:
Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position.
Odd Minute: Double KB Overhead Walk (light weight)
Level 2:
Even minute: 15-foot handstand walk or 30 seconds of practice
Odd Minute: Double KB Overhead Walk (53/35)
Level 3:
Even minute: Max unbroken handstand walk within 30 seconds (goal is to not come down for 30 seconds)
Odd Minute: Double KB Overhead Walk (70/53)
METCON:
Whipsnakes
Freedom (RX'd)
120 Double Unders
40 Alt Hang Dumbbell Snatch (50/35)
20 GHDs (Or V-Ups)
10 Wall Walks
20 GHDs (Or V-Ups)
40 Alt Hang Dumbbell Snatch (50/35)
120 Double Unders
Independence
100 Double Unders
40 Alt Hang Dumbbell Snatch (35/25)
15 GHDs (Or V-Ups)
8 Wall Walks
15 GHDs (Or V-Ups)
40 Alt Hang Dumbbell Snatch (35/25)
100 Double Unders
Liberty
100 Single Unders
20 Alt Hang Dumbbell Snatch (light)
20 Sit Ups
10 Inchworms
20 Sit Ups
20 Alt Hang Dumbbell Snatch (light)
100 Single Unders
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