This week has a little bit of everything. Your main focus should be moving better and learning how to keep moving when fatigue starts to build.
Monday gives you an opportunity to get stronger and work on cycling the barbell. That matters. The better you get at hanging onto a barbell and moving it efficiently, the easier a lot of CrossFit workouts become so pick a number and hang onto the barbell.
Tuesday is probably my favorite workout of the week. It’s classic CrossFit: a simple triplet that is incredibly effective. Front squats lead into thrusters, chest-to-bar pull-ups, and running. Be aggressive on the barbell and see how well you can hold your pace.
Wednesday is all about interference. Burpees, kettlebell swings, and box jumps are going to start fighting with each other quickly. Choose your level based on your 100-burpee time and your ability to continue moving through the box jumps. The longer those burpees take, the worse the workout gets.
Thursday and Saturday both give you partner workouts. Saturday also continues to build off the snatch work we’ve been doing over the last few weeks, giving you another opportunity to develop confidence and consistency with the barbell.
Friday combines conditioning with gymnastics. Pay attention to the DB floor press beforehand. If handstand walks and bar muscle-ups aren’t automatic skills for you yet, the pressing fatigue is going to matter.
Sunday wraps up the week with plenty of single-leg work and more pressing, challenging your legs, stability, and upper-body endurance.
As always, pick the right level, understand the intent of the workout, and keep stacking good weeks.
Move Better. Get Stronger. Live Longer.