The Week Ahead: 08/17/26

Team, Friends, Old Cityzens,

Before this weeks details, remember our upcoming events:

Hyrax Part 2 - 830 AM Sunday 8/23 @ Fields at RFK

Old City Total (Squat, Bench, DL) - 11 AM Saturday 9/12 - I’m not sure you can say you do CrossFit if you haven’t done a total event! Cancel your other plans and see you on the 12th.

The Week Ahead:

Monday - Hang Power Clean Work + Specific Mobility. Then, use that power clean technique: high reps of hang power clean, box jumps, and double Unders.

Tuesday - Core strength first, including Reverse Plank (2). Then a longer WOD, a spin on the benchmark Nancy. 3 Rounds of 800m run and higher rep Overhead Squat.

Wednesday - Double Strength. Back Squat (3), Half Kneeling Landmine Press (2), Single Leg RDL (3), Narrow Grip Chin Up OR Rope Chin-Up (3)

Thursday - Strength is Pause Floor Press (2) and Bent Over Row (infinite). Then, a fun grip strength meets core stability WOD I’m calling “Floor is Lava.” It’s a 12 minute AMRAP with a single KB. Expect lunges, thrusters, suitcase carries and overhead carries. BUT, if you set the KB down: 8 Burpee Penalty. I’m thinking round about minute 7-8 the burpees might be welcome.

Friday - Sprint Rest Sprint. 3 Rounds of Sprint/Rest. The work rounds include a 500m row (2), then in the remaining time AMRAP of AbMat Sit-Ups, Deadlifts, and Handstand Push-Up.

Saturday - Partner WOD. Box Step Ups, Strict Pull-Ups, and Strict Dips. A bit of running. Community day, invite your friends! And come meet new friends!