The Week Ahead: 6/1/26
Friends, Team, Old Cityzens,
First, some big moves: We’ve got a fun out-of-gym fitness challenge happening on Saturday 6/27 from 9-1030/11 at the Fields at RFK. Coach Turner has been hard at work creating the Hyrax Challenge! (Hyrax is a small African rodent thing. It’s just a working name, we’ll come up with something cooler.) Anywho… the plan is to emulate a Hyrox competition and have a ton of fun outside! We’ll substitute a bit of equipment for what we don’t have and what is prohibited by the fields. Plan for plenty of running, a ton of comradary, and a great workout whether you’re training for Hyrox or not. If you’ve not been to the Fields at RFK, it’s a 7 minute bike ride from the gym.
The week ahead:
Monday - Benchmark of the next 45 days is a high rep barbell chipper called Andi. So, we’ll start work in higher rep barbell movements starting Monday. First we’ll hone our technique with Hang Power Snatches. Then, we’ll apply it to 3 rounds with built in rest of power snatch, front squat, and strict chin-up.
Remember the form one would use for 1 rep versus 10 reps is a bit different. IE, weightlifting and CrossFit. You want both of these forms, these tools, at your disposal. They have much in common, but try to notice the subtle differences.
Tuesday - Bench Press and Yates. Then a core forward WOD with Landmine Rotation, knees to elbow, burpees, and weighted carries. Don’t neglect your core, kids.
Wednesday - Double strength-y. Deadlift and KB Windmill paired as strength. (Lookout, hamstrings!) Then KB complex to push your time under tension. One of the movements is Thrusters, and immediately after you hold the weight over head and then march for 10 steps. My bet is that holding KB Overhead will show you that your lockout on push presses and thrusters leaves something to be desired. I say that with love, of course.
Thursday - Weighted Pull-Ups and Strict HSPU as strength. Then a 15 minute AMRAP of rowing, sit-ups, and jump rope.
Friday - A second double strength. Second week in a row of BSS and Speed Skater DL. Then, Landmine Press and a serious shoulder mobility/strength challenge… the ring reverse Fly.
Saturday - Partner WOD!
My love,
Coach Jason
