CrossFit Main Line
Weekly Programing Breakdown
10.22.18 – 10.28.18
NOTES FOR THIS WEEKS PROGRAMMING:
During the week of 10.22 we finish up our final week of pull up training, with re-test scheduled for next week. Max effort lifts will come in a slightly different format this week as we re-introduce the back squat cluster in order to provide high volume with intra-set rest vs. performing a straight set. The Push Jerk is also programmed in at near max capacity this week as we shoot for a moderate/heavy single from the rack.
While its important to lift at near capacity we must remember that practicing dynamic speed work insures efficiency in our metcons. So this week keep the banded deadlifts light and reps near perfect.
Like most weeks. the metcon volume is relatively consistent. We once again see 7 CrossFit/CFML benchmarks with a “Grace” variation on Tuesday. Hero WOD on Wednesday and new benchmark on Sunday as we re-vist the ‘Curtis P’.
STRENGTH WORK
- MAX EFFORT
- Back Squat Cluster
- Push Jerk
- DYNAMIC EFFORT
- Banded Deadlift
- Pull Up Training
CONDITIONING PIECES
- “Abs of Steel” (last complete 7/19)
- “Climbing Grace” (last completed 4/30)
- “To The Moon And Back” (last completed 11/16)
- “Dunn” (Hero WOD, first time programmed)
- “Simple Man” (last completed 8/6)
- “Let me down easy” (New Benchmark)
- “Curtis P on a Boat” (New Benchmark)
NOTES
Make sure to pay attention your pacing. Pacing recommendation are listed in the intent.
MUST WATCH VIDEOS
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