The Week Ahead: 3/9/26

Team, Friends, Old Cityzens,

It’s the last week of the CrossFit Open. For a second week in a row I can’t say enough about the energy, determination, and sense of shared values you see with the Open.

And huge congratulations to our

The week ahead:

Monday - My favorite day of the week. Zercher Squat paired with Paleo Chair for mobility. Then a hodge-podge WOD. Double Unders, Pull-Ups, AbMat Sit-Ups, KB Swings. I think it takes 14-20 minutes. 6 rounds of moderate Reps. If I may digress… I thought about making this a big number chipper, but I just don’t love chippers. Specifically with respect to upper body moves. 100 high quality push-ups in a row is a very rare thing.

Tuesday - Tuesday. The most frequent upper body skill day. We’ve got the second week in a row of Handstand Push-Up off the box. It’s paired with strict chin-ups. Then a WOD of small numbers of Wall walks, heavy push press, and a touch of running. The WOD is a sprint. Total running is 400m.

Wednesday - Olympic Weightlifting skill and application. First the tall clean, the most common weightlifting skill we use. It asks: how fast can you change directions? Then we’ll apply it to an EMOM of Squat Cleans. Lastly, we make time for a tabata interval of bodyweight lunges and empty bar Bent over row.

Thursday - Core Strength including Turkish Sit-Ups. Then a middle Distance cardio heavy WOD of rowing and the cult-favorite double push-up burpee over rower. That one has a sneaky big following.

Friday - Open Workout 26.3. The final Open Workout of 2026. Again, don’t underrate rest. Take a day and learn how to foam roll. Chug some omega-3s. GO TO BED. etc etc

Saturday - Partner WOD.

Sunday - Surrender with Coach Mike and the return of Ladies Who Lift!

My love,

Coach Jason