Weekly overview 03.08-09.08
Monday launches our next Monthly Challenge: the 2-Minute Bench Press Test. Check out the August Challenge video for everything you need to know.
We’re also starting a brand-new strength cycle this week, beginning with 8-rep front squats and push presses. These sessions will establish your baseline numbers, which we’ll build on over the coming weeks. Choose challenging weights while keeping one or two good-quality reps in reserve—the goal is to create a strong starting point, not reach failure.
On Friday, we’ll work on wall-walk efficiency to help build confidence upside down while developing shoulder stability, body awareness and control. We’ll also refine our barbell technique throughout the week before putting those skills into practice during the workouts.
This week’s CrossFit training delivers a balanced mix of strength, gymnastics, Olympic weightlifting, conditioning, barbell cycling and partner workouts. Expect everything from longer aerobic pieces and repeat sprint intervals to classic CrossFit-style conditioning—all designed to keep training varied, enjoyable and effective.
As we begin another month of training at Unity 4 Performance in Oswestry, remember to record your Bench Press Challenge result and your starting strength numbers. These scores will help you track your progress and see how the consistent work adds up over the weeks ahead.
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Today kicks off the August Monthly Challenge with a 2:00 max-rep Bench Press test. Slow things down and coach it well. After the challenge, athletes transition into a fast-paced workout where the goal is to move quickly through the burpees and hang power cleans, leaving about 1:00 each round for push ups.
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A 25:00 all-legs AMRAP: bike, lateral box step overs, walking lunges, double unders. It’s an RPE 7 engine grind, so the win is a repeatable pace you hold for all 25:00, not a hot first round. The bike is the flush, the legs do the work, and the rope is the one quick piece.
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Today’s session is a long grind built around running, grip endurance, and moderate barbell cycling. The goal is two consistent rounds from start to finish. Athletes should break the toes to bar early, hold the thrusters to 2-3 sets, and avoid turning the first run into a sprint.
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Today’s workout is a high-volume conditioning test that combines lower-body fatigue, monostructural conditioning, and gymnastics under fatigue. The row should serve as active recovery, allowing athletes to get their breathing under control before attacking the wall walks and returning immediately to the wall balls. Athletes should spend the majority of the workout feeling uncomfortable, moving continuously, with very little standing around. Shoulders are going to be under constant attack today; planned breaks with short rest will pay off more than grinding sets.
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Today’s session focuses on developing overhead strength and power with a heavy Push Press, then transitions to a short, repeatable barbell cycling workout. Athletes should work at a high but sustainable intensity, building to a challenging set of 8 in the strength portion, then moving into a fast, aggressive barbell complex. The goal for all athletes is to maintain efficient mechanics, smooth transitions, and repeatable efforts across the entire session. The deadlifts are just there to tax the grip, power cleans are the cardio hit, and the STOH will be the limiter for most athletes.
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Today is all about shoulder stamina and teamwork. Build to a heavy Dumbbell Snatch first, then perform max reps of dumbbell snatches at the end of the partner chipper. The faster teams move through the burpees and pull-ups in the workout, the more time they’ll have to rack up dumbbell snatch reps at the end.
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Today’s session is centered around sustainable aerobic output paired with high-volume midline endurance. The skill session prepares athletes for the workout by establishing running rhythm, foot turnover cadence, and efficient GHD mechanics before transitioning into a longer conditioning piece. Athletes should maintain a controlled run pace that allows them to attack the GHDs immediately. How we start is how we should finish; no reason to rest if we set our pace right - that’s the goal; just stay moving.