CrossFit Main Line
Weekly Programing Breakdown
10.15.18 – 10.21.18
A few things to note for this week:
1) We are starting a new Dynamic Effort cycle using the banded deadlift. This will be based off of 1RM from Monday, but if folks miss this they’ll need to use a load that is able to be done fast/perfect form each set (about 50% of their current 1RM.)
2) Week 2 of Pull-up training. While this work is similar in nature the variations are different. The DB Hammer curls can be done with KBs if needed and should be heavy.
3) We’ll retest on benchmark workouts “Adrenaline.” This workout hurts, so if pacing isn’t on point athletes will incur excessive bouts of rest which we want to avoid with a short duration Metcon.
4) Throughout the month of October we are re-introducing several CFML benchmarks! Make sure you check Wodify for past results and post your PRs!
STRENGTH WORK
Max Effort Lower:
- BANDED CONVENTIONAL DEADLIFT (LAST TESTED 4/2)
- PULL-UP TRAINING WEEK 2
- CLOSE GRIP BENCH PRESS
Dynamic Effort Work:
- BANDED DEADLIFT WEEK 1 OF 3
CONDITIONING PIECES
- ADRENALINE (LAST TESTED 7/23)
- 2MIN DRILL (LAST TESTED 11/5)
- HELEN (LAST TESTED 7/24)
- PRODIGIOUS OUTLAWS (LAST TESTED 10/27)
- CHRISTINE (LAST TESTED 5/16)
- ACOUSTIC KITTY (LAST TESTED 1/14)
- WICKED TWISTED ROAD (LAST COMPLETED 8/11)
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.