TUESDAY 06/24/2025

Happy Tuesday- keep your week going right by going to the gym today!

On Monday, athletes will get their engines moving with a fast-paced multiple-set workout. Then, Tuesday is our barbell conditioning day where weight is light, calories are fast, but the time frame is short. Good luck! For the middle of the week on Wednesday, it’s all cardio as we fight through moderate distance running and rowing for four rounds. Bench and GHDs are on the menu for Thursday, where we play ping-pong back for two rounds and quick chippers. Friday is another climb down and back up the ladder that will attack every part of our body. Saturday’s partner workout is our Mayhem for Water event.

EVENTS:

Sat June 28th 11:45 AM - Nutrition Workshop

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!)

Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!

‍Whiteboard of the Day

This session is designed to build barbell power and aerobic repeatability under time pressure. The combo of a calorie sprint and moderate-weight power snatches challenges athletes to move fast, then immediately control their breathing and barbell mechanics. The goal is to finish each set in 1:00–1:10, leaving a short recovery before starting again.The snatch weight (50–60%) should feel snappy but not effortless, but just heavy enough to demand good mechanics while fatigued.

Air Bike: Pacing should be consistent with an aggressive-fast effort (80%+). Push hard, but don’t go all out and put yourself into a cardio deficit. Athletes should be sure to adjust the bike correctly regarding seat height and distance from the handles. Both adjustments should allow for the extension of the legs and arms, but not complete lockout. Use the whole body, pushing and pulling with the arms and legs working together. Bikes respond well to a quick, fast start and then coast down to the working pace. Athletes should aim to finish the bike in under 50 seconds.

Power Snatch: These are completed unbroken, don’t let athletes lift weights that will cause them to break. Encourage hookgrip to prevent failure due to grip fatigue. Athletes should load the hips with each rep and drive with the legs to avoid placing unnecessary stress on the lower back. Encourage athletes to keep the lats engaged and knuckles down during each pull to ensure the bar stays close to the body. Lastly, athletes should focus on breathing when the bar is locked out overhead (before going into the next rep) to assist with midline stabilization and pacing.

METCON:

Orlando Squeeze

Freedom (RX'd)

Every 1:30 (12:00)

12/10 Calorie Bike

5 Power Snatches (50-60%)

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Independence

Every 1:30 (12:00)

10/8 Calorie Bike

5 Power Snatches (50-60%)

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Liberty

Every 1:30 (12:00)

8/7 Calorie Bike

6 Dumbbell Snatches (light)

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ACCESSORY:

2 sets:

10 Landmine Press (each) @ Moderate weight – maintain control and quality

10 Landmine Twists @ Moderate weight – maintain control and quality

10 Landmine RDL (each) @ Moderate weight – maintain control and quality

*Rest 2:00 between sets

**Athletes can partner up and go 1:1 on sets