WEDNESDAY 06/18/2025

YOGA TONIGHT AT 6:30 PM!

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

Athletes will have 15 minutes to find a 1RM Front Squat and a max height box jump. For squats, the barbell will be taken from the rig. The majority of athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort, but should take this as a sign that they should consistently be working on front rack mobility outside of metcons. Elbows should stay high during the entirety of the lift, and athletes can think about “chasing the elbows” out of the squat to keep them elevated. Taking a deep breath in at the top and breathing out as you come out of the squat will assist with stability and core engagement. If an athlete is unable to perform a front squat, allow them to modify to a back squat or a goblet squat.

For the box jump attempt, ensure that athletes are using stable boxes (soft boxes should have all anchors securely latched, and possibly someone bracing the back side), and hard boxes should be braced against an anchor if stacked on each other. Ensure that the area around the box is clear in case a rep is missed and an athlete falls to the side of the box. For athletes who are intimidated by jumping, allow them to accumulate reps at a “non-intimidating” height. Perform these exercises between or after front squat sets.

This workout targets lower body stamina, aerobic capacity, and muscular endurance in the quads and glutes. The air bike elevates heart rate and leg fatigue, making the goblet squats and step-ups more challenging under load. The goal is to maintain consistent splits across all three rounds while moving efficiently through the squats and step-ups without long breaks.Each round should feel like a controlled burn in the legs with elevated breathing. By set 2, quads and glutes will be fatigued, making the air bike feel slower. The final round should feel like a grind, but maintainable if the pacing is calculated early on. It's not a sprint; it’s about repeatability and composure under fatigue.

Air Bike: Pacing should be consistent with a moderate effort (75%+). Athletes mustn’t overdo it on the bike and put themselves in a cardio deficit where they need extensive rest before advancing. 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 75 seconds.

Goblet Squat: Weight selected should allow reps to be completed unbroken. Athletes may use a kettlebell or a dumbbell. Hold a dumbbell or kettlebell vertically at chest height with elbows tucked in and feet just outside shoulder-width. Brace your core and keep your heels grounded. Initiate the squat by sending the hips back and down, keeping the chest tall and elbows inside the knees. Squat to full depth (hips below parallel), then drive through the heels to return to standing. Keep the weight close to your chest throughout the movement. Maintain a neutral spine and don’t allow the back to round at the bottom. Push the knees out to track over the toes, and keep heels fully planted.

Box Step Up: The goal here is to complete these reps as close to non-stop as possible. Males and females will all use a 20in box height for this movement. The standard is to start with both feet on the floor and end with both feet on the box, with the athlete standing at full extension. Athletes must alternate the leg they step up with on each rep. Stepping up with the same leg for successive reps is a no-rep.

STRENGTH:

15:00 to Find

1RM Front Squat + Max Height Box Jump (build across sets)

‍

METCON:

Waterdogs

Freedom (RX'd)

3 sets:

20/16 Calorie Air Bike

20 Goblet Squats (35/25)

20 Box Step Ups (20)

-rest 1:00 between sets-

‍

Independence

3 sets:

16/13 Calorie Air Bike

16 Goblet Squats (35/25)

16 Box Step Ups (20)

-rest 1:00 between sets-

‍

Liberty

3 sets:

12/10 Calorie Air Bike

10 Goblet Squats (light)

10 Box Step Ups (20/16)

-rest 1:00 between sets-