The Week Ahead: 6/27/26

Team, Friends, Old Cityzens,

The Week Ahead:

Monday - Isabel. A classic Crossfit benchmark WOD: 30 Power Snatch for Time @ 135/95. Go as heavy as you can, but with an expectation of finishing around 5-7 minutes. So, 4-5 snatches a minute?

We’ll start the day with 10-15 minutes of Snatch practice, aiming to establish a WOD weight, and we’ll improve our mobility with empty bar/light weight Overhead Squats. Focus on going slow and feeling the stretch. For what it’s worth, we’ll pursue heavier Overhead Squats in August, so focus on feeling it out this week. Mind muscle connection and all that.

Tuesday - After Monday’s sprint, we’re testing our Engine Tuesday. First a core EMOM. Then, 4 rounds of running, KB Swings, and Toes to Bar. The running adds up to 2400 m, so 1.5 miles.

Wednesday - Double Strength. Thruster week 2, Incline Bench, week 2, and Deficit Reverse Lunge, week 2. Yates Row week 3!

Thursday - Heavy Deadlift as a strength movement, second week in a row. (CrossFit Total in early September!) Then, 3 Rounds of Sprint/rest/Sprint. 2 Minutes on, 2 Minutes off. Wall Balls, Pull-Ups, Box Jumps.

Embrace the sprints.

Friday - Narrow Grip Chin-Up for Max reps paired with week 2 of Barbell Z-Press. Remember, we’ll be rotating our strict pull-up work through a few less common but awesome varieties. Then, one of my all-time favorite WODs, “Ghost.” Straight cardio: rowing, burpees, and double Unders.

I think it would come in at #3 or #4 all time favorite. I’ve done Ghost at least 30 times. (I’ve also changed the movements but kept the rep scheme for another 15-20 WODs.)

Saturday - Partner WOD! Grow strong and resilient with thy neighbor. Send gainz not bombs. Etc etc.

My love,

Coach Jason