The Week Ahead 4/6/26

Team, Friends, Old Cityzens,

The Week Ahead:

Monday - Push Jerk for the second week in a row. This week we practice the Push Jerk balance for a few minutes beforehand, hoping we can really teach you guys how to get under the bar and use your hips instead of back. Also, weighted WIDE grip pull-ups.

WOD on Monday is stolen right from CrossFit mainsite. 12 rounds of 40s work/20s rest… push press, deadlift, double Unders.

Tuesday - Super long WOD. 28 Minute AMRAP. 28 Minutes of 400m laps, KB Lunges, Toes to Bar. (KB Front Rack ughhhh)

Oh, and some different and cool mobility after.

Wednesday - A good day. Core Strength first, then we practice the power position power clean. This practice will inform our WOD: Black and Blue. This is a benchmark from Bergeron, a famous coach in the NE (I think.) 5 rounds 10 power clean 10 Burpee. A sprint? or will you need to pace? I say eat a TON of tacos on Tuesday and go fast.

Thursday - Double Strength. Glutes and Pecs. Don’t say I don’t love you.

Friday - Front Squat, week 2 or 3. Paired with “squat therapy.” The idea, as we so often offer, is a mobility pairing or skill pairing to help you confront CrossFit’s more formidable movements. Don’t forget that every movement is some combination of strength, mobility, and technique.

Then, an 11 minute AMRAP of Wall Walks, Chest to Bar Pull-Ups (week 3 or 4, including an option for muscle ups) and the ever rare appearance of Overhead Squats. My hope is that the mid-back mobility and front squat work will make the Overhead Squats more approachable. Remember, active shoulders! Push that bar UP!!!

Saturday - Partner WOD. Come, make friends. It’s usually longer, sometimes we throw arms or abs in.