Newsletter #12
Week of 27 July – 2 August 2026
Week
Hey Peak Project family,
What a night the Christmas in July Lift Off was last Friday — the floor was loud, the turnout was strong, and that's exactly the kind of energy that keeps a Winter Warriors streak alive at the halfway point. Thanks to everyone who came through for it.
Winter Warriors is now in Week 4 of 6 — past the halfway mark, so keep stacking those classes. This week flips the mood from festive to heavy: it's a retest week, with three big strength numbers on the line and the July Monthly Challenge mile run making its return on Friday. Full breakdown below.
— The Peak Project Coaches
Four Numbers
To Chase
Monday is a 3RM back squat retest from the week of 6/8, straight into a fast front squat and box jump sprint while the legs are already loaded. Tuesday backs off the barbell for a steady bike, sit-up and handstand push-up AMRAP. Wednesday is a 3RM deadlift retest paired with a brutal grip grind — heavy farmers carries into bar muscle-ups. Thursday retests the power snatch complex before a squat snatch and overhead squat AMRAP that punishes a sloppy first pull. Friday is the headline event: the July '26 Monthly Challenge mile run, a direct repeat of the test from 7/1, followed by a bench press and kettlebell swing cash-out. Saturday is a partner grinder with double unders, rope climbs and shoulder to overhead, and Sunday closes the week with repeatable machine intervals.
| Level | Modification |
|---|---|
| RX+ | 1 Mile Run · 50 Bench Press (70/42.5kg), start w/10 KB Swings (32/24kg) |
| Intermediate | 1 Mile Run · 50 Bench Press (60/37.5kg), start w/10 KB Swings (24/16kg) |
| Beginner | 800m Run · 50 DB Bench Press (moderate), start w/5 KB Swings (moderate) |
Recovering
Between Max Efforts
Three heavy strength retests and a mile run PR attempt in one week is a lot to ask of your nervous system, not just your muscles. This week's recovery is about respecting that — the CNS fatigue from max-effort lifting builds up just as much as muscular soreness, and it doesn't always announce itself the same way.
The low back and hamstrings take the load Monday and Wednesday, the shoulders and grip get hit Wednesday's bar muscle-ups, and the legs carry everything from the mile run Friday through Saturday's grinder. Sleep and food matter more than any stretch this week.
Quantification —
Know Your Numbers
Week 5 of the nutrition series. We've covered real food, protein, fat and carbs — this week is quantification, actually knowing what you're eating rather than guessing.
You don't need to track forever, but on a testing week like this one, knowing whether you're actually eating enough to support three heavy strength retests and a mile run is useful information. Most athletes chasing a number this week are under-fuelled without realising it.
The CrossFit approach to quantification is simple: track for a week or two to build awareness, not to obsess. A food scale and a notes app for a few days will tell you more about your actual protein and carb intake than any assumption ever will.
Sweet Potato Plate
This Week &
Coming Up
Winter Warriors is past the halfway point. Here's everything coming up.
Can't Make It In?
We've Got You.
Sunday's class WOD is machine intervals, so here's a version scaled for home with no equipment needed beyond your own legs — same repeatable-effort structure, just running instead of rowing or biking.
- 800m Run Controlled pace
- 50 Air Squats Unbroken if possible
- Rest Remainder of the Time Full recovery
No space to run: sub 3:00 of shuttle runs or high knees. Struggling to finish inside 10:00: reduce to 600m run and 35 air squats. Score is your slowest set — aim to keep all three within 20–30 seconds of each other.
