The Week Ahead 4/20/26

Team, Friends,

I hope you’ll indulge me the blog delay until Monday morning! My family and I were exploring the Sedona, AZ area for daycare spring break.

Thanks to all who came out for Abby’s Annual Skip Mile on Saturday. It was an unexpected challenge, and a bouncy joy was felt by all. The week ahead:

Monday - Our benchmark of the last 1.5 months: Grettel. 10 rounds of 3 Clean and Jerk @ 135/95 and 3 Burpees. I really like small, bite sized reps that keep you moving. Should be a sub 8 WOD, but we’ve put time cap at 11. As usual, we’ll spend a ton of time before hand working on the skill and technique of the clean and Jerk.

And don’t forget Surrender! New night: Mondays at 7:40.

Tuesday - A continuation of our handstand skill work, paired with a third go round with Wide Grip Pull-Ups. Then, our longer WOD of the week. 4 rounds of 800m run (2 miles total!), Landmine Twist, and box jump. I’m playing with the Landmine Twist in WODs… it’s an uncommon CrossFit motion, but I am committed to getting Old Cityzens moving in functionally COMMON ways. Rotation, lateral, etc.

Wednesday - Double Strength. Week 2 of 5 sets! of 3 reps Pause Back Squat. Then we build on Ring Push-Ups, paired with Incline Seal Row.

Thursday - Simple but wonderful day. Strength is barbell Reverse lunge (hello glutes!) paired with KB Pullover. Then, an 11 Minute AMRAP of Double Unders and Sit-Ups.

Friday - Core Strength EMOM up front, then a “Strength-y” E2MOM as the WOD. Low reps of Heavy Deadlifts, Handstand Push-Ups, and a few side shuffles.

Saturday - Partner WOD!!!

All my love,

Coach Jason