The Week Ahead: 090826
Team, Friends, Old Cityzens,
Happy Autumn. Technically it hasn’t happened yet, but we’ve had a few cool mornings, football is on, and everything at the store is pumpkin related. For reference, pumpkin itself has very little flavor. It’s the spices you’re chasing: cinnamon, clove, etc.
Don’t forget, CrossFit Total on Saturday 9/12 @ 11 AM. So no open gym.
Since we’re a day short this week and we’re really focusing on the heavy lifting, there’s not really a super long grind this week. If you need to suffer: Saturday will be long, and Engine is always Engine.
The week ahead:
Tuesday - We’re stacking heavy reps before the Total on Saturday, so we’re starting the week with eavy Bench Press (3). Sets of 3. Then, a sprint-y WOD with row and push ups.
Wednesday - Double Strength. Heavy 3s of Back squat (6) and Deadlift (3). Weighted pull-ups, too. If you thought double strength was the easy day… be sure to show up for this! Heavy Squats and Deadlifts will be sure to have you in bed by 8 pm.
Thursday - Week two of Weighlifting complex… Power Clean + Front Squat + Jerk. Then, a core heavy WOD that I think takes 10-15 minutes. Farmers’ Carries, Single Arm Front Rack Lunge, AbMat Sit-Ups.
Friday - Sprint/Rest. Each round is Run 100m, Air squats, Shoulder to Overhead and Thruster. The Thruster and Overhead at 135/95.
Saturday - Partner WOD, then CrossFit Total!
With love,
Coach Jason
