Team, Friends, Old Cityzens,
And so it’s August… if it weren’t for the unforgiving mosquitoes and merely half full splash parks I wouldn’t believe it. But, for those of us enjoying Summer city life, we’ve got a great week ahead:
Monday – My day, my WOD, through and through. For strength, we’re doing weighted chin-ups paired with our second go round of “power position” power snatch. This technique work should prep us well for our power heavy WOD… power snatches, box jumps, 100m sprint. No built in rest, total running 1200m.
Tuesday – Balancing our power heavy day on Monday with some upper body work. Strength is Ring Push-Up paired with Powell Raise. The Powell Raise is our way of tricking you into shoulder prehab work. WOD is a middle distance grind, about 15 minutes, with Wall Walks, Ring Rows, and Box Step Ups.
Wednesday – Core strength first, then a benchmark WOD. 5 rounds of 5 heavy deadlifts and 10 burpees. An absolute sprint, I love it SO much. A score under 5 minutes is what you’re looking for. It has no cute name, but was originally from the CrossFit games in 2008. Old City did this WOD 4-5 times over late 23 into 24.
Thursday – Our longer, cardio heavy WOD of the week. Inspired by the hero workout “Bull.” 2 Rounds of running, empty bar overhead squats, and double unders. The total running is relatively far by Old City standards… 2400m (1.5 miles). But remember, running sucks until you start to get better at it. And the only way is to challenge yourself with bite sized pieces. Work with your coach to find an agreeable distance!
Friday – Double Strength… Back Squat, for the third time in 3 weeks, then a second time through Lawnmower Rows, Barbell RDL, and Weighted Matador Dip.
Saturday – Partner WOD. Come make friends!!