CrossFit Main Line
Weekly Programming Breakdown
9/17 – 9/23
This week starts off with a “strength only” day. For this work Athletes will have the option of simply working on technique or building to a challenging set. Keep in mind, there are 5 “work sets” done EMOM style, but this does NOT include all the work leading up to this. There should be an ample amount of time to be coached today.
The reminder of the week is much like last past weeks in terms of volume, intensity and movement sequencing. We are retesting “Bobby Axelrod” again which is a workout that has a penalty for not completing wall balls UB. Last time this was tested on 6/22, many had trouble with the time-cap/pacing strategy so this has been extended, but we still want Athletes to push themselves and complete all sets of 33 wall balls UB. This is workout is 100% about pacing. Many will perform significantly better this time around.
STRENGTH WORK
SQUAT SNATCH
SQUAT CLEAN + JERK
TOUCH N GO DEADLIFT (LAST DONE ON 8/20 FOR A 5RM)
FLOOR PRESS (LAST DONE 6/7)
BACK SQUAT PERCENTAGE WORK (WEEK 3 OF 3)
CONDITIONING PIECES
BOBBY AXELROD (LAST DONE 6/22)
300
THE HEAVY
RELEVANT ARTICLES
MUST WATCH VIDEOS
NOTES
We are also retesting our Floor Press which was last done on 6/7. Remember, the goal is always to beat our current max by 5#s. With a movement like a Floor Press, making small jumps in weight will allow for more build-up sets and to ensure people are properly prepared for maximal loads. This is a great movement to build the triceps.
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.