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-intensity interval piece focusing on barbell skill under fatigue. The calorie work elevates the heart rate, while the snatch demands precision, positioning, and speed under duress. This is about developing barbell consistency and maintaining mechanics as fatigue sets in.Goal is to finish each round in 1:00–1:10 to allow 20–30 seconds rest.
Row: Pacing should be aggressive (80%+) and consistent. The goal should be to keep each row under 45-seconds. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that the athlete can return in with the rower handle on each pull with a minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout. Athletes should try to recover by slowing down the final 2-3 calories.
Hang Squat Snatch: These are completed unbroken, don’t let athletes lift weights that will cause them to break. Athletes will deadlift the bar and lower to the hang position. Athletes will find that hook grip will assist in staving off grip fatigue. Athletes should focus on keeping the bar close and chest up/lats engaged as the bar comes down to the hang position to prevent unnecessary strain on the low back. Once full extension has been achieved during the pull from the hang position, athletes should aggressively pull themselves under the bar to the squat position. Breathing out with each lift and breathing into a braced core when the bar is locked out overhead will assist athletes with efficiency and positioning. If athletes lack the necessary mobility to perform an overhead squat, have them modify the movement to a hang power snatch.
METCON:
Battle Cat
Freedom (RX'd)
Every 1:30 (9:00)
12/10 Calorie Row (Or Ski)
5 Hang Squat Snatches (50% of Snatch 1RM)
Independence
Every 1:30 (9:00)
10/8 Calorie Row (Or Ski)
5 Hang Squat Snatches (@50%)
Liberty
Every 1:30 (9:00)
8/7 Calorie Row (Or Ski)
8 Hang Dumbbell Snatch (light)
ACCESSORY:
Mayhem Mini-Pump – Shoulders
3 Rounds
10 Barbell Strict Press @ moderate weight – maintain control and quality - RPE 7
-rest 30 seconds-
10 DB Snow Angel Raise @ moderate weight – maintain quality - RPE 7
-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.
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