CrossFit Main Line
Weekly Programing Breakdown
6.18.18 – 6.24.18
Welcome to our 2018 Summer Solstice Inner Box Competition!
The Summer Solstice competition consistent of 3 long format workouts voted on by you. The workouts will be held Monday, Wednesday and Friday during regular WOD times with the male and female winners named at each Box.
This weeks programming includes some staple benchmarks like 1 ¼ Front Squat and load carries, along with new conditioning pieces during the Summer Solstice Competition. We will also start a new dynamic effort cycle with hang Power Snatches. This work will also include some mixed work in an alternating minute fashion that will vary each week.
This week the balance of volume, intensity and movements is higher than normal weeks. So you if you plan on completing the Summer Solstice Challenge at 100% capacity use Tuesday and Thursday and recovery days. Overall you will notice the duration of work this week is longer, but that will segway into shorter pieces next week.
STRENGTH WORK
Max Effort Lower:
• None programmed this week due to Summer Solstice Competition
Dynamic Effort Work:
• Power Clean + Front Squat + Jerk. (Week 3 of 3)
• Hang Power Snatch/Bottoms-up KB Carry EMOM (week 1 of 3)
GPP:
• Sledwork + Loaded Carries
CONDITIONING PIECES
Summer Solstice Workouts
Monday: Annie… are you ok???
Wednesday: 2009 CF Games Regional WOD (Africa)
Friday: 2011 CrossFit Games WOD “The End 1”, “The End 2”, “The End 3”
NOTES
Make sure to pay attention your pacing. Pacing recommendation are listed in the intent. Also, don’t forget to include “Extra Credit” work. This work will be the game-changer for continual progress.
MUST WATCH VIDEOS
- 1 ¼ Front Squat Sledpull
- Powerwalk Bottoms-up KB Carry
- Stretched Plank
*Check the rest of the accessory movements and make sure you familiarize yourself with anything you’re not comfortable with
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.