Friends, Team, Old Cityzens,
Monday – Upper Body forward day. Strength is our 3rd time through Half Kneeling Landmine Press, paired with the top 5 all time strength exercise the DB Bent Over Row. WOD is 8-12 minutes of higher rep push press and lower rep strict chin-up and a rare appearance from barbell lunge.
Tuesday – Longer, pretty hard WOD. 3 Rounds of 800m run, heavy DL, Burpee pull-ups, and box jumps. I say it every week: scaling is an INTEGRAL part of your CrossFit journey… the spirit of CrossFit programming means it should create fitness in Olympic athletes and your grandmother. Clearly they have different needs in intensity and volume… quantities, but not a difference in quality. But I don’t mean to scare you, this WOD isn’t that hard.
Wednesday – Double Strength. Zercher Squats (promised last week, I know I know.) AND, for those of you beginning to doubt, the return of Bench Press!
Thursday – Gymnastics forward day. Skill/Strength of Chest to Wall Handstand Hold and a new handstand assistance drill. Then a 15 minute AMRAP with Toes to Bar, KB Swing, and Double Under. (IE, the grip suffering trinity)
Friday – Our Chief practice for the week… look for Chief the Week of Labor Day, or after, depending on how challenging the hero WOD for Labor Day is. Requests will be considered.
We work on the power position power clean for the second week straight, then apply it to a strength-forward WOD of Power Cleans and Push-Ups. The WOD takes the sprint/rest/sprint structure… every 2 minutes for 12 rounds. You’ve seen that workout structure maybe 6 times in the last 10 weeks.
Saturday – Partner WOD and core/arms! Saturday Classes have been growing, loving the community Partner WODs bring. PS, hope you guys enjoyed the repeat of DB Clean and Press, but featuring less reps. Hah.