The Week Ahead: 08/31/26
Team, Friends, Old Cityzens,
The Week Ahead:
Monday - Olympic Weighlifting day. First, we take on a barbell complex of power clean + front squat + jerk. This gives us plenty of time to work to a heavy weight, but also establish a working weight for our WOD: 15 Clean and Jerk then Run 1 Mile. We usually choose lift then Sprint (2 reps + 100m). But here’s a chance to grind a bit more. Not a chipper, not a sprint. Something in between. I think this takes 9-10 minutes if you’re really good at both, more likely 13-14 minutes.
Tuesday - Week 2 of Handstand Hold (2) then Weighted Chin-Ups. Then, classic simple CrossFit. 12 minute AMRAP of box jumps, push-ups, and pull-ups.
Wednesday - Double Strength, very similar to last week. Building towards our CrossFit Total on 9/12. Deadlift, Bench Press, Bent Over Row.
Thursday - Back Squat Strength, then a middle Distance WOD of Double Unders, Walking Lunges, and DB Snatch.
Friday - Sprint/Rest/Sprint with Assault Bike! Push Press, and Burpees. Finish the week with a bang! Then, since it’s a sprint-y WOD, we’ll cash out with an arm EMOM. As one should on Friday.
Saturday - Best day of the week? Partner WOD. You Go, I Go. Usually a bit longer. Join us!
All my love,
Coach Jason
