The Week Ahead: 3/2/26

Team,

Happy March. Hope you all got to enjoy the weather this weekend, I saw RFK was packed with games. Or, for those inclined to relax a bit more… a sunny most early spring walk or bike ride is peak human experience. Up there, anyway.

We had a great turnout at the first night of Friday Night lights… I’ll see everyone this Friday at 530 for round 2.

Final note before the programming… remember that I don’t really program around the CrossFit Open. (Or Murph, or Engine or Muscle Lab…) If your performance is important to you, don’t overlook rest! Take a day off, or show up and do less reps, cut the weight in half, whatever. I generally plan for Thursdays to be lower volume to reduce DOMs on Friday, but I wouldn’t call Thursday easy.

The week ahead:

Monday - BIG upper body day. Strength is Box Handstand Push-Up and Weighted Pull-Up. I’ve said it many times: I know the wall is fun, but you’ll see the best strength gains from the box. Embrace it. WOD is a classic strength-y EMOM. Bike, core, KB press.

Tuesday - Bulgarian Split Squats, Bent Over Row. Then, a longer WOD with running, DB Snatch, and Dips. More variation within a single day than usual.

Wednesday - New weightlifting drill to practice! Skill/strength is a Halting Deadlift + Power Clean. Most often our skills address the second and third “pulls” of a weightlifting movement, the Halting deadlift addresses the "first pull".” That is to say your start position. If that’s off, then the whole lift is off.

WOD is classic power clean + cardio movement = explosive kinda day.

Thursday - Double Strength. Back Squats, Shoulder Rehab, Bench Press, Barbell Pendlay. LETS GET STRONGGGG.

Friday - Open

Saturday - Partner WOD and some beach muscle accessories.

My love,

Coach Jason