TUESDAY 08/05/2025

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 workout is a sustained engine test that blends burpee box jump over stamina with short, fast runs. The box height is set to 20 inches for all, making it more about turnover than height. The shuttle runs are consistent but not overwhelming, allowing the burpee box work to accumulate fatigue. Athletes should feel a growing aerobic and muscular fatigue, especially in the legs and lungs.

STRATEGY & FLOW: The volume increases with each round, so the early rounds should feel quick and smooth. By rounds 6-8, athletes will start to feel a compounding effect in the legs and breathing from the quick turnover of burpees and shuttles. The shuttle runs should be treated as active recovery, steady but not slow. Smooth pacing and disciplined transitions will determine success.

HOW TO APPROACH: Start at a calm, conversational pace and aim for unbroken, steady burpees early. Athletes should resist the urge to sprint the shuttle runs and instead hold a steady rhythm that allows them to immediately begin burpees again. The box jump overs should be approached with rhythm, not intensity, in the early rounds to preserve energy. As the reps climb, athletes should be ready to push their pace starting in round 7 or 8 based on how they feel.

Burpee Box Jump Overs (20”) Approach: Use a consistent step-up or jump-up technique that doesn’t spike heart rate early on the burpee. Execution: Jump and land with two feet on the box, then step or hop down and pivot quickly to the next rep.

Shuttle Runs (4 x 50ft) Approach: Treat as a chance to breathe and recover while still moving. Execution: Quick, short strides with a tight turn at the 25ft line. Stay low through the turn to conserve energy.

‍

METCON:

Erastus Corning

Freedom (RX'd)

15:00 AMRAP

1-2-3-4-5-6-7-8-9-10…..

Burpee Box Jump Overs (20)

4x50ft Shuttle Runs after each set

‍

Independence

15:00 AMRAP

1-2-3-4-5-6-7-8-9-10…..

Burpee Box Jump Overs (20)

3x50ft Shuttle Runs after each set

‍

Liberty

15:00 AMRAP

1-2-3-4-5-6-7-8-9-10…..

Up Down + Box Step up (20)

2x50ft Shuttle Runs after each set

‍

ACCESSORY:

Core Work:

3 sets:

15 Kettlebell Side Bend (each side)

-rest 30 seconds-

7 Alligator Roll (each side)

-rest 30 seconds-

10 Landmine Windmills (each side)

-rest 2 minutes 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.