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 perform 4 sets of 2 repetitions at 88% of their deadlifts and superset with 4 reps of bounding after each set. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically focusing on an object at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but athletes are highly cautioned to avoid accidentally pulling with the underhand grip arm, as this is the most common way to strain a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed in the bottom of the deadlift).
Bounding is another explosive bodyweight movement, similar to broad jumps, but performed on a single leg. Athletes will begin bounding by covering the most linear distance on one foot, alternating working leg with each rep. Think of it as a combination of jogging/running, but trying to take the biggest step possible with each bound step. 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.
This is a moderate-duration grind workout combining unilateral lower body stamina with explosive full-body effort. The goal is to move consistently with minimal rest, focusing on clean movement patterns and breathing through each station. The loading is moderate and should not be limiting, but the height of the burpee box get overs will present a challenge in terms of power and coordination under fatigue.
Athletes should treat this as a consistent-paced effort. Lunges are deliberate and unbroken, while the box work is smooth and steady. Minimize transition time and use the lunge to breathe and recover before attacking the burpee box get overs. This workout rewards staying calm and composed rather than rushing and spiking the heart rate.
Push for unbroken walking lunges every round, using them as a reset and pacing tool. For the box get overs, stay low and efficient, this is the most taxing part, so avoid sprinting them early. Choose a version of the burpee box get over that allows for constant movement. Scaling the height or rep count should preserve intensity while keeping it safe and challenging.
Approach: Treat the lunges as your opportunity to breathe and stay composed. The load is manageable, so aim for steady, deliberate steps that don't spike your heart rate. Execution: Dumbbells are carried any way, with eyes forward, and keep your chest upright. Focus on consistent step length and foot control to avoid wobbling or unnecessary fatigue.
Approach: This is the most demanding movement in the workout. Use a smooth, methodical pace that you can maintain across all rounds. The higher box option (48/40) should be approached more cautiously with controlled climbs, while the 30/24" version allows for faster transitions. Execution: Perform a burpee lateral or facing the box, then step or jump onto the box, and get all the way over without needing to stand up fully on top. Land softly and prepare to immediately re-enter the next rep.
STRENGTH:
2x1
1 Deadlift @95% + 4 Bounding Jumps
-complete 1 set every 2:00-
METCON:
The Unknowable
Freedom (RX'd)
5 Rounds
50ft Dumbbell Walking Lunge (50s/35s)
6 Burpee Box Get Overs (48/40) (Or 10 Burpee Box Get Overs (30/24)
Independence
5 Rounds
50ft Dumbbell Walking Lunge (35s/25s)
4 Burpee Box Get Overs (48/40) (Or 8 Burpee Box Get Overs (30/24)
Liberty
5 Rounds
50ft Single Dumbbell Walking Lunge (light)
6 Up Downs + Box Step Ups (24/20)
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