CrossFit Main Line
Weekly Programing Breakdown
8.13.18 – 8.19.18
This weeks programming includes ending one speed cycle for the Jerk and starting a new speed cycle for the lower-body. Often times Athletes get intimidated by trying to fit-in two strength movements in a 60-minute block of time, but there should ample time to accomplish this without running over as the conditioning work is shorter on these days. For the low-box squat, you should be slightly below parallel.
This week contains some classic CrossFit: one couplet on Monday that should be done at near maximal effort and a slower breathing-type conditioning piece, comparable to what you’d see in the CF Open on Friday. Always check the pacing recommendations for our conditioning work as this will allow us to make sure you receive the proper stimulus and are controlling your use of energy (dynamic energy control.)
STRENGTH WORK
MAX EFFORT:
FRONT SQUAT (Last done on 4/23)
BENCH PRESS (Last done on 5/1)
DYNAMIC EFFORT:
JERKS (WEEK 3 of 3)
LOW BOX SQUAT
SUMO DEADLIFT
CONDITIONING PIECES
FULL SPEED
R5, last completed 8/20/17
MAIN LINE, last completed 8/18/17
NOTES
I’ve seen many of you finding the time to perform Parasympathetic breathing drills during lifts and metcons! You will be shocked just how effective something so simple is so kudos to you for doing that!
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REMEMBER
Educating our Athletes is one of the most important things we do. Our Coaches and staff spend countless hours ensuring each class is the best hour of your day. Retaining the information is more important than just hearing it. Give us 5min of your time during the movement demo to make a difference in your approach.