YOGA TONIGHT AT 6:30 PM!
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
Athletes will spend 15 minutes find a 1RM deadlift and a max distance broad jump. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically focusing on an object at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but highly caution athletes to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each repetition and specifically focus on inhaling at the top of each rep, as the torso is most open (as opposed to being compressed at the bottom of the deadlift).
For broad jumps, athletes will start from a standing position. Athletes should load their hips and then jump, throwing their arms to maximize momentum. Athletes should build in distance and avoid attempting max distance until 3-4 practice jumps have been performed. Warn athletes to jump only as far as they are confident that they can stick the landing (as some people will occasionally overjump their ability to land and fall on their backs). Perform these between/after deadlift sets.
STIMULUS: This is a fast-paced gymnastics and barbell sprint workout that challenges grip endurance, midline control, and shoulder stamina. Athletes move through decreasing rounds and increasing complexity, starting with moderate-volume toes-to-bar and deadlifts before shifting into high-skill gymnastics. The goal is to maintain consistency and transition speed while saving just enough for a strong push through the final muscle-ups.
STRATEGY & FLOW: The early rounds should feel quick and manageable. Athletes should aim for unbroken toes-to-bar and deadlifts if confident, or two quick sets to keep transitions fast. The handstand walk or wall walks act as the bottleneck. Smooth pacing here keeps the shoulders fresh.
HOW TO APPROACH: Start at about 80% intensity and stay there through the 3-round and 2-round sections. Be deliberate with transitions but keep them short. Don’t burn out on the toes-to-bar or deadlifts. Grip and shoulder fatigue will show up fast. When reaching the muscle-ups, break early if needed to preserve form and avoid failure. For athletes modifying muscle-ups, increase reps on toes-to-bar or substitute bar muscle-ups or jumping transitions.
Toes to Bar: Approach: Break into quick sets if grip or rhythm isn’t dialed in. Execution: Pull down on the bar with straight arms, use a controlled kip to connect reps.
Deadlifts (185/125) Approach: Should feel like 55-60% of 1RM, moderate and repeatable. Execution: Hinge with tight midline, bar should stay close to the legs.
Handstand Walk / Wall Walk: Approach: Steady and composed. Avoid failing due to rushing. Execution: For walks, use short strides with consistent shoulder control. For wall walks, plant hands deliberately and stay tight through the midline.
STRENGTH:
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
METCON:
Freedom (RX'd)
3 Rounds
8 Toes to Bar
8 Deadlifts (185/125)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts (185/125)
25ft Handstand Walk (Or 2 Wall Walks)
Independence
3 Rounds
6 Toes to Bar
8 Deadlifts (155/105)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
2 Rounds
10 Toes to Bar
12 Deadlifts (155/105)
25ft Handstand Walk (Or 2 Wall Walks)
Liberty
3 Rounds
8 Hanging Knee Raises
8 Dumbbell Deadlifts (light)
25ft Bear Crawl
-straight into-
2 Rounds
10 Hanging Knee Raises
10 Dumbbell Deadlifts (light)
25ft Bear Crawl
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