Newsletter #11
Week of 20–26 July 2026
Week Three
Hey Peak Project family,
Week 3 of Winter Warriors — halfway through the challenge. This is where the habit either holds or slips, so keep showing up.
This week's programming bookends with two pain cave days — Wednesday's "The End" and Saturday's "Muscle Pig" — with a heavy pulling day on Thursday sitting right between them. Monday is "Elizabeth," power cleans and ring dips for a fast sprint. Tuesday is a midline and overhead stamina grind. Friday is a steady 20-minute AMRAP, and Friday evening is the Christmas in July Lift Off — the only Friday PM class this week, replacing the regular evening session. Sunday closes the week with a partner row, double-under and run effort.
— The Peak Project Coaches
Pain Cave
Bookends
Monday opens with "Elizabeth" — power cleans and ring dips, 21-15-9, a full-send sprint, then a post-workout set of heavier singles to reinforce the clean. Tuesday shifts into a grind: GHDs, handstand walking and overhead lunging, more about controlling fatigue than racing the clock. Wednesday is "The End," a Games throwback seven-movement chipper across three windows — this is where the week can get away from you if you sprint the first window. Thursday pairs a heavy deadlift strength piece with lateral burpees over the bar, a classic couplet that rewards composure under load. Friday is steady — a 20-minute AMRAP of running and overhead squats — and Friday evening the gym swaps its usual PM class for the Christmas in July Lift Off. Saturday closes with "Muscle Pig," bar muscle-ups and power cleans, short and brutal. Sunday is a partner row, double-under and run effort to finish the week as a team.
| Level | Modification |
|---|---|
| RX+ | 10 Bar Muscle-Ups · 10 Power Cleans (205/135) |
| Intermediate | 15 Chest to Bar · 10 Power Cleans (155/105) |
| Beginner | 10 Jumping Pull-Ups · 10 Dumbbell Power Cleans |
Managing
The Middle
With pain cave days either side of a heavy Thursday, this week's recovery is about not showing up to Saturday already cooked. Small, consistent habits between sessions matter more than anything you do after the fact.
Deadlifts and burpees Thursday will hammer the low back, hamstrings and grip. Bar muscle-ups Saturday need fresh shoulders. Treat the days in between as active preparation, not just downtime.
Carbohydrates —
Your Training Fuel
Week 4 of the nutrition series. We've covered real food, protein and fat — this week is carbohydrates, the macro most CrossFit athletes either fear unnecessarily or misuse entirely.
On a week like this one, with a pain cave chipper, a heavy pull day and a muscle-up sprint, carbs are fuel and recovery, not something to restrict. Carbohydrate is the body's preferred fuel source for high-intensity efforts — the kind we're doing most days this week.
The CrossFit nutrition framework treats carbs the same way it treats fat and protein: quality and timing over total avoidance. Whole-food sources like rice, potatoes, oats and fruit, eaten around your training, do more for performance and recovery than any low-carb approach.
Rice Power Bowl
This Week &
Coming Up
Christmas in July is this Friday, and it's the only Friday PM session on the board this week. Here's everything coming up.
Can't Make It In?
We've Got You.
Sunday's class WOD is a partner effort, so here's a solo version scaled for home with minimal kit — the same row, double-under and run structure, just built for one.
- 1000m Row Steady pace
- 100 Double Unders (or 200 Single Unders) Unbroken sets
- 1 Mile Run Even effort
No rower: sub 1500m bike erg or ski erg. No space to run: sub 4:00 of shuttle runs or high knees. No rope: sub 100 mountain climbers (50 each side) for the double unders.
