The Week Ahead: 9/28/26
Team, Friends, Old Cityzens,
The Week Ahead:
Monday - Double Strength. Zercher Squat (1) and Half Kneeling Landmine Press (1). Then, Barbell RDL (3) and Weighted Pull-Up. After taking a few weeks off of weighted squat, we come back with the Zercher. Zercher is a variation on the front squat, and is unique in that it’s the only squat I know of that you really FEEL your abs working. You should be able to go heavy, but it’s also incredibly “corrective” in that it insists on perfect form.
Tuesday - Back to Bench Press (1!), paired with the the Barbell Pendlay Row (1). Then a sprint workout I’m calling “Jase.” For time… 100 double unders, 50 DB Snatch, 100 double unders.
It’s an 8 minute cap, and I really think it should be closer to a 5 or 6 minute cap. Don’t forget the cap is a tool to drive intensity (or prevent undue suffering.) Its’ not solely a class timing device.
Wednesday - High Hang Squat Clean (1) as skill/strength. Go heavy, but practice for the WOD weight. Then power/sprint WOD. 5 rounds of short run, squat cleans, burpee box jump, and rest. This is my kind of WOD.
Thursday - A longer WOD that matches plenty of cardio with tough gymnastics skills. Rowing, Handstand Push-Up, and Toes to Bar.
Friday - A fast moving WOD, classic CrossFit: 16 Minute AMRAP of Wall Ball, Pull-Ups, KB Swings, Push-Ups. Then, we’ll close class with an Arm Pump EMOM.
Saturday - Saturday Partner WOD!
My Love,
Coach Jason
