WEDNESDAY 07/23/2025

YOGA TONIGHT AT 6:30 PM.

WEEK 4 of our Nutrition Challenge: This week is all about DINNER! Keep those dinners focused on fueling yourself after all the hard work you've put in throughout the day with unprocessed/minimally processed foods. Log it in your app to get credit.

For this week: I hope you enjoy the barbell because on Monday, you won’t be walking away from it for a while. On Tuesday, we have another cardio interval workout that involves alternating between running and biking. Wednesday will be our barbell conditioning day, featuring double unders and moderate-weight power snatches. Then, it’s time for a fast-paced 1:00 AMRAP, where you will complete bench presses and then try to accumulate as many GHDs as possible in the remaining time. On Friday, it’s all about grip strength with a quick five-round forearm primer. After that, we finish with a barbell cashout of power cleans. Saturday’s partner workout is all about the grind, with teammates working through a descending rep scheme of calorie rows and DB walking lunges.

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EVENTS:

Sat July 26th 7 pm- Evening in the Park

Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!

Sat. October 4th - CrossFit ATP Annual Lift-Off

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‍Whiteboard of the Day

This piece is designed to train barbell composure under fatigue with skill work under pressure. The double unders elevate the heart rate just enough to challenge snatch technique, while the moderate load keeps the barbell demanding but manageable.This isn’t an all-out sprint. Move with control through the double unders and lift consistently with good mechanics. Athletes are aiming to finish each round under 60 seconds, giving you 60-seconds to recover for the next interval. Quality over speed, use this to reinforce great barbell habits under light fatigue.

Double Unders: Unbroken! Take a deep breath before starting. Hands should stay by the sides/slightly in front of the body, and shoulders should remain relaxed to avoid tripping on the rope. If athletes cannot consistently perform double unders, have them modify to single unders, perform plate hops to a 10lb hi-temp, or perform high bunny jumps with a double tap on the legs with each hand during each jump to help train the timing of double unders. Ensure that athletes do not excessively pull their feet back in a donkey kick motion or excessively pike forward (both of which increase the chance of catching on the rope).

Power Snatch: These are completed unbroken, don’t let athletes lift weights that will cause them to break. Encourage hookgrip to prevent failure due to grip fatigue. Athletes should load the hips with each rep and drive with the legs to avoid placing unnecessary stress on the lower back. Encourage athletes to keep the lats engaged and knuckles down during each pull to ensure the bar stays close to the body. Lastly, athletes should focus on breathing when the bar is locked out overhead (before going into the next rep) to assist with midline stabilization and pacing.

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SKILL WORK:

Gymnastics: Handstand Walk/Hold

Every 90 seconds for 5 rounds:(rest for the remainder of time until the next 90 seconds)

Level 1: 5-7 box handstand push ups or floor/elevated push-ups + 10-second box handstand hold or plank hold

Level 2: 5-7 kipping handstand push ups right into a 10-second handstand hold at the top of the last handstand push up

Level 3: 5-7 deficit kipping handstand push ups (2in deficit) right into a 20-second handstand hold at the top of the last handstand push up

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METCON:

No Time to Die

Freedom (RX'd)

Every 2:00 (10:00

50 Double Unders

5 Power Snatch (60-70%)

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Independence

Every 2:00 (10:00)

35 Double Unders

5 Power Snatch (60-70%)

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Liberty

Every 2:00 (10:00)

50 Single Unders

8 Dumbbell Snatch (light)