The Week Ahead: 7/13/26
Team,
Congrats to the PRs we saw at the Old City Total on Saturday! If you missed it, check the calendar Total events throughout the Summer and Fall… probably 4 more before the end of 2026.
Also, if you read our blog frequently, you might notice recently I’ve been including “Week X of this movement and Week Y of this movement.” This is purposeful, because our coaches have communicated to me that members like knowing the plan.
The plan is an interesting question, and you’re not alone: folks have been asking this question since CrossFit started in the early 2000s. The plan is elite fitness. CrossFit is not a strength program, nor a running program, it’s an everything under the curve program. This is precisely why CrossFit was and remains a fitness industry disruptor.
Elite fitness involves compromise… the CrossFitter aims to be the second best at every athletic endeavor. A great lifter, but not as strong as those who specialize in lifting. A fast runner, but second to those who only run.
Variation is an important part of CrossFit, but variation does not mean “random.” At Old City we DO have built in structure and progression layered on top of “constantly varied high intensity functional fitness” Hence week X and week Y. Hope that helps!
What if you feel that you’d like to specialize a bit? What if you feel behind on a given skill, or week on a given lift? We have a few outlets: Muscle Lab has been running a percentage based progression every week for 8 weeks and will continue to do so. We have open gym concurrent with every class. We’re running CrossFit Total events so your weekly lifting is better informed. I will happily write you a strength or skill development or pain reduction or arms get HUGE program ANY TIME YOU WANT.
I promise my “with love” sign off isn’t cynical. I love you guys, and I love fitness… let us help guide you to your goals!
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Without further delay, the week ahead:
Monday - Isabel Benchmark/Snatch work. We’ll start with Hang Power Snatch, the 6th or 7th week running, then apply it to a Sprint/Rest WOD. Sound familiar? The difference this week is we’re starting to approach higher volume (less weight) on Snatches. We’ll do 8 per round at 115/85, plus some box jumps and chest to bar pull-ups.
Tuesday - Double strength. Front Squat week 4, then Ring Push-Up Week 4 paired with Barbell Yates Row.
Wednesday - Core EMOM up front. Then, a short-middle distance chipper of Deadlifts and Wall Balls. Deadlift is 185, so not too heavy, but plenty of reps. I think this takes 7-10 minutes.
Thursday - Week 7 or 8 of Handstand Work. More specifically, week 2 of Kipping Handstand Push-Up Practice paired with week 2 of mixed Grip chin-up. Then a 14 minute AMRAP of knees to elbow, double push-up Burpees, and pistols. This is the second week in a row of knees to elbows, and we’ve done pistols or split squats for the past 7 weeks.
Kipping is a fun skill and a necessary part of CrossFit, but in my estimation secondary to strength. So if your push-ups, down-dog push-ups, and box Handstand push-ups aren’t where you want them, be sure to focus on those first… then the kip will come very very naturally. This applies to pull-ups as well.
Friday - Longer WOD of the week. A 21 minute AMRAP with power cleans, heavy thrusters, Landmine twist, and running. The run is 200m, and I’m guessing 5-8 rounds… so 1k-1.6k of running.
Saturday - Partner WOD
My Love,
Coach Jason
757-418-1161
