WEEKLY ATHLETE BRIEF 8/17-8/22
- 21 hours ago
- 3 min read
Week 3 — Build Strength. Raise Intensity.
The foundation is in place. This week, we start turning up the intensity.
Our primary lifts move to 75% as we continue progressing the Power Clean, Front Squat, Bench Press, and Snatch. The weights are getting heavier, but the goal stays the same: move well, stay consistent, and build strength without sacrificing technique.
Conditioning will continue to change throughout the week. You’ll see fast barbell cycling, a simple conditioning chipper, longer mixed-modal work, gymnastics, and muscular stamina. Each day has a different purpose, so pay attention to how the workout is intended to feel.
As intensity increases, smart pacing and appropriate scaling become even more important. Choose weights and modifications that allow you to maintain quality movement and experience the workout as designed.
By the end of the week, the goal is to have another layer of strength, conditioning, and confidence built on top of the work from Weeks 1 and 2.
Let’s have a great week! ****Daily workouts are released in OneRep at 7:00 PM the night before. This weekly brief is designed to provide context and training intent for the week.
MONDAY - AUGUST 17, 2026
What To Expect
Power + Barbell Conditioning We continue our Power Clean progression with doubles at 75% before moving into a lighter, faster barbell conditioning piece. Power Cleans and pull-ups are broken into changing rep schemes with 500m rows separating each section. The barbell should be light enough to cycle efficiently while smart pacing keeps your grip and pulling capacity intact through the final climb.
⏱️ Estimated Workout Time: 13–18 Minutes
TUESDAY - AUGUST 18, 2026
What To Expect
Strength + Conditioning Front Squats move to sets of four at 75% before a simple 50-100-150 conditioning chipper. The bike will get the legs moving after the strength work before transitioning into sit-ups and double unders. The workout is straightforward, but pacing the opening bike appropriately will be important if you want to keep moving through the entire piece.
⏱️ Estimated Workout Time: 10–15 Minutes
WEDNESDAY - AUGUST 19, 2026
What To Expect
Mixed-Modal Endurance Wednesday is our longer conditioning day. Four rounds of overhead KB lunges, running, slam balls, rowing, and burpee step-overs will challenge your ability to maintain a sustainable pace across several different movements. This isn't a sprint. Find a pace early that allows you to keep moving and aim for consistent round times from start to finish.
⏱️ Estimated Workout Time: 22-28 Minutes
THURSDAY - AUGUST 20, 2026
What To Expect
Strength + Muscular Stamina We continue our Bench Press progression before taking on 10 rounds of small, repeatable sets. Deadlifts, box jump overs, strict pull-ups, single-arm Devil Press, and wall walks will create accumulating fatigue even though no individual set is large. The goal is consistent movement and quick transitions without letting the early rounds tempt you into starting too fast.
⏱️ Estimated Workout Time: 15–20 Minutes
FRIDAY - AUGUST 21, 2026
What To Expect
Snatch Development + Conditioning Friday continues our Snatch progression with Hang Squat Snatches focused on speed, positioning, and a strong receiving position. We'll finish with five rounds of toes-to-bar, wall balls, a short run, and the Ski Erg. Expect a faster conditioning piece where manageable sets and consistent transitions will allow you to maintain intensity through the final rounds.
⏱️ Estimated Workout Time: 11-16 Minutes
SATURDAY - AUGUST 22, 2026
Partner WOD
Grab a partner and come start the weekend with us. Partner workouts are one of the best parts of the week and a great way to train alongside friends and fellow members.
Friends, family, and coworkers are always welcome, whether they've done CrossFit for years or have never stepped foot in a gym before.
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