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
Three short intervals that blend aerobic demand with high-skill, shoulder-intensive gymnastics. The 400m run spikes heart rate before athletes tackle an ascending ladder of bar muscle-ups and wall walks. Fatigue compounds quickly, so sustainable pacing and disciplined sets are critical.
Each 5-minute window starts with a fast but controlled run. Athletes then work through 2, 4, 6, 8, etc. reps of bar muscle ups and wall walks, maintaining a steady rhythm. The 2-minute rest is generous. Push the pace, but stay clean and efficient to repeat similar scores across all three sets.
Open the first interval at about 85% effort on the run and move directly to unbroken sets of 2s and 4s. From 6 reps onward, break early to preserve grip and pressing stamina. Use the 2-minute rest to shake out arms and regulate breathing, then strive to match or slightly beat your previous round count.
400m RUN: Approach: Strong but repeatable pace, no sprinting. Execution: Stay tall, drive with hips, breathe through the stride.
BAR MUSCLE UPS: Approach: Unbroken through the 4s; break into quick sets or doubles from 6 onward. Execution: Aggressive kip, fast turnover, full lockout at top.
SKILL WORK:
Gymnastics: Handstand Walk/Hold
EMOM 10
Level 1:
Even minute: 30 seconds of wall walks to a height of comfort level
Odd Minute: Double KB Overhead Static Hold [light weight]
Level 2:
Even minute: 30 seconds of wall walks with OPEN standards [hands on the line]
Odd Minute: Double KB Overhead Static Hold (53/35 lbs)(24/16 kg)
Level 3:
Even minute: Max unbroken handstand walk within 30 seconds [goal is to not come down for 30 seconds]
Odd Minute: Double KB Overhead Static Hold (70/53 lbs)(32/24 kg)
METCON:
MVP Arena
Freedom (RX'd)
3 sets:
5:00 AMRAP
400m Run
into 2, 4, 6, 8... reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
Wall Walks
-rest 2:00 between sets-
Independence
3 sets:
5:00 AMRAP
400m Run
into 1, 2, 3, 4… reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
2, 4, 6, 8…..Wall Walks
-rest 2:00 between sets-
Liberty
3 sets:
5:00 AMRAP
300m Run
into 2, 4, 6, 8… reps in remaining time of:
Jumping Pull Ups
Inchworms
-rest 2:00 between sets-
Score is total reps of Bar Muscle Ups and Wall Walks in each set.
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