CrossFit Main Line
Weekly Programing Breakdown
9.3.18 – 9.9.18
In terms of energy systems develop the breakdown of intensity, volume, and global vs. local movements is consistent with past weeks, but there is a slight increase in aerobic work for this week to balance out the alactic work (Monday) and lactic work (Thursday). A few things to note going forward: In September we’ll spend 3-Weeks developing local muscle endurance with gymnastics pushing/pulling movements. This will transition nicely into October where we’ll spend 3-weeks developing the primary movers for the pull-up. Expect to see some nice gains within the next 8-weeks!
STRENGTH WORK
BACK SQUAT (Last done 5/21)
STRICT PULL-UPS
BACK SQUAT PERCENTAGE WORK
CONDITIONING PIECES
MANION
NO NAME METCON ON 9/5 (Last done on 5/9)
TABATA FIGHT GONE BAD (Last done 2/18)
FRESHMEN V2 (Last done 5/8)
NOTES
We start the month of September off with a Back Squat 1RM (9/3). If you’re concerned about missing the Back Squat 1RM because it is a holiday, this can be made-up on Thursday (9/6) in place of the percentage work that is scheduled for that day.
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