Thee Week Ahead: 10/12/26

Team, Friends, Old Cityzens,

Another great week of CrossFit for you:

Monday - Weighlifting complex (3). High hang squat clean + squat clean. Then a just-beyond sprint WOD. 9 Minute AMRAP, burpees and Wall Balls. Start fancy, finish simple.

Tuesday - Our second coach-inspired WOD, “Juell.” We did “Jase” 3 weeks ago. Juell is much longer and very cardio focused. I’m thinking 20-30 minutes for most.

Expect lots of running, moderate rep box jumps, and low rep muscle ups. If you know Juell, you know he is an exceptional runner. You would also know he bounces around the room like a bunny rabbit as he coaches. And since he’s a lightweight, he can fly around on the gymnastics movements.

If you look at this and think “I hate running and can’t do muscle ups” you’re entitled to any opinion you want, and you can choose to skip today. But that’s the wrong attitude! Attacking your weaknesses is one of the BEST ways to improve your fitness. We can always scale the running back, and I fully expect most athletes to choose pull-up and push-up scales for the muscles up.

Wednesday - Double Strength day! Zercher Squat (3), Bench Press (3), Medicine Ball Throw (1), and Powell Raise (2).

Thursday - A core and glute focused day. We start with Single Leg Deadlift (2) and Tempo Ring Row (2). Then a core heavy descending rep scheme of AbMat Sit-Ups, Lunges, and a 200m Farmers Carry!

Friday - 15 Minute AMRAP of Handstand Push-Ups, Deadlifts @ 225/155, Pull-Ups, and 100m run. I love the 100m run… it’s just enough to get the heart rate up, and it gives you a brief break before the really difficult movements.

Saturday - Partner WOD