FRIDAY 02/14/2025

HAPPY VALENTINE'S DAY!

Thank you to everyone who made Bring a Friend Week such a success! We had 30+ friends brought and we loved having each and every one of them in the gym. Our community is the BEST! We’re kicking off this week with some exciting and challenging workouts. Monday will have athletes tackling a large set of calories, followed by a fast-paced 5-round couplet to start and end the session. Tuesday ramps things up with a descending triplet that will really test everyone’s endurance, while Wednesday’s “every 2 minutes" allows athletes to push hard on the bike before lifting heavy weights. Thursday brings a fun functional bodybuilding session to help athletes boost their pump, and Friday will feature the 13.2 Open Workout, a deceptively simple triplet that’s sure to challenge. Let’s have an amazing week!

NO SATURDAY CLASS TOMORROW- sign up for the Community Ruck with Process PT!

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10 am - 12 pm

Committed Club Month 7- Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

February 15th- 9 am: Community Ruck with Process Physical Therapy- meeting at 730 E 36th St unit 101, Charlotte, NC 28205 for a fun time of rucking together as a community. There will be no Saturday class that day. (https://docs.google.com/forms/d/e/1FAIpQLSdO5EDPrUx9EAddZUJsfkd-InLKZeLe67zzUf5Jf9I6seeAew/viewform)

February 28th starting at 5:30 pm- First Friday Night Lights of The CrossFit Open! - There will be a food truck, friendly competition, and so much more fun- you will NOT want to miss it. Don't let the workouts intimidate you, just like in our classes there are ALWAYS scaling options. (https://crossfitatp.pushpress.com/landing/events/cal-e0e6fff4-0b20-4cf3-bcc3-c36d/login)

‍Whiteboard of the Day

Complete 2 power cleans and then 2 push jerks.Weight can increase across sets. Do not let athletes work up to a maxAthletes should be sure to load the hips and drive with the legs to avoid placing unnecessary stress on the lower backActivate lats, strong drive through the midfoot, snap, and pull yourself under with a solid landing position before standing up. Move the feet!!!!After the final clean, set the feet at shoulder width for a more stable base.Focus on making a smooth transition from the front rack of the clean to the push of the jerk.

A classic Open workout triplet that includes lightweight barbell cycling. Approach the workout with a consistent, moderate-intensity effort, focusing on quick transitions and sustained output throughout the 10 minutes. Athletes should be strategic in their approach to the sets to avoid burning out within the first five minutes.The box jumps spike your heart rate, while the barbell movements challenge your posterior chain and upper-body pressing endurance. Remember, the same weight is used on the shoulder to overhead and deadlifts.

Shoulder to Overhead: The weight selected should allow athletes to perform unbroken sets. Athletes will take the bar from the floor. When doing so, they should take a wider stance with the feet to help keep their chest up during the dip and prevent heels from coming off the floor. Cue athletes to breathe out while pressing to engage the core and assist in overhead stability. Athletes can strict press, push press, or push jerk. They should perform a slight dip when re-racking the barbell (to “absorb” the weight) and attempt to drive out of this dip into the next overhead rep to be as efficient as possible.

Deadlifts: The weight selected should allow athletes to perform all sets unbroken across rounds. Weight should be around 30% of the athlete’s 1rm deadlift. 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 staying trained on an object that is at eye level when standing tall. The 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 I 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 rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed at the bottom of the deadlift).

Box Jumps: Step-ups are allowed (for this workout only) and should be utilized if athletes are hesitant at all during the workout. Pacing should be smooth and steady while being cautious of heavy leg fatigue. Athletes must show full extension and control when on top of the box. Encourage athletes to either jump down or step down but not rebound. Explain how rebounding is typically reserved for competition or competition prep, as it places a large amount of strain on the Achilles tendon. This movement can be modified to a box step up or equal calories to reps on the bike erg.

 STRENGTH:

Power Clean + Push Jerk

6x4

Every 2:00 (6 sets)

2 Power Cleans + 2 Push Jerks (moderate-heavy)

- complete unbroken, build-in sets-

METCON:

Open 13.2

Freedom (RX'd)

13.2

10:00 AMRAP

5 Shoulder to Overhead (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24/20)

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Independence

10:00 AMRAP

5 Shoulder to Overhead (95/65)

10 Deadlifts (95/65)

15 Box Jumps (20/16)

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Liberty

10:00 AMRAP

5 Dumbbell Shoulder to Overhead (light)

10 Dumbbell Deadlifts (light)

15 Box Step Ups (20/16)