Team, Friends, Old Cityzens,
The Week Ahead:
Monday – Core Strength first, including the beloved Straight Arm Side Plank Pulse. But a new version since you guys are getting good… hold a DB on the hips if you can. The WOD is quite challenging and cardio forward. Heavy rowing, burpees, and wall balls. It will challenge you, but remember that scaling back is encouraged! Smart CrossFitters cut back when they need. Not sure when and how? Our coaches would love to chat.
Tuesday – Upper Body focused. Ring Push-Up strength, second week through. The WOD is 10-15 minutes and overhead heavy with heavy-ish push press, wall walks, *strict* chin-ups. A kiss of cardio from box jumps.
Wednesday – We’re working on my all-time favorite benchmark this month: the chief. We’ll do “power position” power clean as our strength/skill. The WOD is a shorter, but heavier, deconstructed Chief. That means sprint, rest, sprint with heavy power cleans, push-ups, and squats.
Thursday – Strength is upper body focused again. Half Kneeling Landmine Press and DB Bent Over Row. WOD is longer and cardio driven… a longer AMRAP of DB Snatch and 400m Running. I like to give total running when I can, but this one’s tough to guess. I’m thinking 6 Rounds would be a top score, so 1.5 miles if you push.
Friday – Double Strength. Zercher Squats, Matador Dips round three, Barbell RDL round 3, Weighted Chin-Ups.
All my love,
Coach Jason