The Week Ahead: 7/6/26

Friends, Team, Old Cityzens,

I hope everyone had a lovely holiday weekend. Remember that this Saturday after CrossFit classes we have an Old City Total event at 11 AM. 90 minutes to build to a 1 repetition max of 3 different movements: power clean, push press, and back squat. 1 RMs can be hard to approach alone, so this is a good opportunity to have a coach watch and make sure you’re staying safe. This is an exceptional fitness event that will really push you. Moreover, when you learn about your upper limits, you can make better decisions on a day-to-day basis when it comes to choosing weights.

The Week Ahead:

Monday - The longer WOD. A 22 minute AMRAP with a chipper vibe. Chip away at big numbers of row calories, knees to elbow, lighter Deadlifts, burpees, and clean and jerk.

Tuesday - Gymnastics practice. We’ve been working on handstands someway or another for almost 6 weeks. This week we start with kipping HSPU practice and we’re pairing it with a mixed Grip chin-up. Then, a core heavy WOD with overhead Walking Lunges, Farmers carries, and Wall Walks. Remember, the core isn’t ONLY about bending and crunching… it’s just as much about stability. I think the WOD is about 10-12 minutes.

Wednesday - Glute day: barbell RDL and Bulgarian Split squat first (no pistol practice this week, but BSS, if done correctly, should help your pistol strength.) Then, a 12 minute EMOM of double Unders and sit-ups.

Thursday - Double strength. Week 3 of Front Squats, and again paired with mid-back mobility. Get that front rack right! Then week 2 of ring push-ups and barbell Pendlay Row. Less reps on every movement, so go heavier if you can.

Friday - Hang Power Snatch skill/strength. Then, sprint/rest/sprint with heavy power snatch, med ball Side Shuffle, and 100m sprint.

Saturday - Partner WOD! Come make some new friends!

All my love,

Coach Jason