Weekly Programming Breakdown 5.14.18 – 5.20.18

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CrossFit Main Line
Weekly Programing Breakdown
5.14.18 – 5.20.18


Max Effort Lower: Touch n Go Deadlift for a heavy set of 5

Repetition Effort Upper: Strict Pull-up + Negative, Bar Dips

Dynamic Effort Work: Wide Stance Box Squat

Dynamic Effort Upper: Speed Close Grip Bench-Press


High-Threshold: Monday, “Freshmen”

Moderate Intensity: Tuesday, Thursday “Nor’easter”

GPP Based: Wednesday, Gymnastics Skill Session +  “Christine”

Saturday: Aerobic Benchmark “Run Forrest” which can be done with or without a partner


There is a similar balance to the conditioning and strength work this week as you’ve seen prior weeks, with a few differences. If you’ve noticed, we’ve spent a lot of time rowing horizontally and building your upper-backs. This work will translate to greater performance with vertical pulls, as you’ll be able to soon see with “Murph” right around the corner.

The times caps should be attainable this week without many having the risk of being “capped.” Monday we want high-output, short rest intervals, Tuesday we are looking for a slower and more consistent pace. Wednesday is a “mixed GPP” piece in the form of a benchmark. Thursday we start a new cycle of Box Squats and perform another new benchmark conditioning piece which will have a similar feel to a CF Open style workout where breathing, pacing, and clearing lactate determine the outcome.

Keep in mind, that all of the low-threshold work lends itself to workouts like this, NOT entirely the high-threshold work like we’ve been made to believe. Additionally, you’ll start to see some opportunities to use “cool down” strategies to facilitate the sympathetic nervous system which promotes regeneration.




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.