WEEK 2 of our Nutrition Challenge: This week is all about BREAKFAST! Keep those breakfasts focused on fueling you for the day ahead with whole unprocessed/minimally processed foods. Log it in your app to get credit. ALSO, it's "bring a friend" week again so bring any and all of your friends for free this week.
This week’s training lineup challenges the athletes with a variety of movements and energy systems. Monday kicks off with lower body cycling and a meter-accumulating sprint, paired with squat cleans and overhead work. Tuesday blends an 800m run buy-in and cash-out with gymnastics shoulder endurance, while handstand holds and push-ups build upper body strength. Wednesday features barbell conditioning with hang squat snatches, and Thursday focuses on a partner workout emphasizing pacing, communication, and deadlifts. The week wraps with an upper body endurance grinder on Friday and a fun, well-rounded partner workout on Saturday, with mini leg pumps to finish.
EVENTS:
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!)
Fri July 18th - Evening at the Pool
Sat July 26th - Evening in the Park
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Whiteboard of the Day
This is a moderate-to-long time domain chipper that combines monostructural work (running) with high-skill gymnastics. The primary challenge is maintaining midline endurance, managing shoulder fatigue, and pacing the transitions between movements.The goal is to push the runs, stay efficient on gymnastics, and manage shoulder/lat fatigue for consistency across the middle rounds. This is a gritty, full-body effort that should feel like a push through progressively deeper fatigue.
Run: Run can be done inside or outside, and the first should be approached with a moderate intensity (70-75%). The goal is to stay consistent during the run and increase pacing on the final 200m of the last run. Use the last 20-30 meters of the run to wind down and bring your heart rate under control before transitioning into the bodyweight movements. Substitution options: 1000/800m Row, 1000/800m Ski, or 2000/1600m Bike Erg.
Toes to bar: The goal should be to get at least 5+ reps every set. For athletes who have difficulty stringing reps together, the timing from knees to elbows will allow athletes to feel the timing needed for the toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups.
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 45-seconds. To make it a manageable standard, ensure athletes press their knees to the wall before placing their feet on it, walk up to where the top of their stomach makes contact with the wall, and lower back down to the start with their hands before their feet come off the wall.
SKILL WORK:
Gymnastics: Handstand Push-ups
Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds]
Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups
Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups
Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit]
METCON:
Teela-Na
Freedom (RX'd)
800m Run
-into-
5 Rounds
15 Toes to Bar
3 Wall Walks
-into-
800m Run
Independence
800m Run
-into-
5 Rounds
10 Toes to Bar
2 Wall Walks
-into-
800m Run
Liberty
400m Run
-into-
5 Rounds
10 Hanging Knee Raises
25ft Bear Crawl
-into-
400m Run
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