Weekly Programming Breakdown 7.30.18 – 8.5.18

CrossFit Main Line
Weekly Programing Breakdown
7.30.18 – 8.5.18

This week contains a fair amount of work with more “capacity” style work (maintaining higher-effort for longer bouts.) For instance, Monday’s Metcon “Batwings” should be a near maximal type workout where your clients are less worried about redlining and more concerned with trying to push their limits.

On the other hand, Friday’s workout is a longer duration, high-effort capacity piece, with a combo of movements that will challenge even a high-level CrossFitter. Last time we performed this workout many did make the 21 minute cap. The loading for this workout should be LIGHT where most rounds are completed UB as the total volume is high and the movements are demanding. You should have a much higher number of Athletes finishing this workout this time around.

We’ll start week 1 of Jerk Speed cycle (based off 1RM from 7/27.) This will be done for the next 3-weeks. We are more concerned with efficiency than we are loading, as you’ll see ranges for Day 1 of 70-75% of 1RM.

The week culminates with a cyclical (row, run, row) Hero Workout “Jerry.” This workout fits perfectly considering the total volume, movement selection, and relative intensity of the entire weeks programming. We have completed this workout before, but it was on the old platform so check your databases.

STRENGTH WORK

MAX EFFORT

ZERCHER BOX SQUAT

HANG POWER CLEAN 1RM

DYNAMIC EFFORT

FRONT SQUAT/RDL (FINAL WEEK)

JERKS (WEEK 1 of 3)

CONDITIONING PIECES

BATWINGS (Last done 4/12)

JOHNNY CASH (Last done 4/6)

JERRY (HERO WOD)

KATIE (Last done 4/29

NOTES

The week culminates with a cyclical (row, run, row) Hero Workout “Jerry.” This workout fits perfectly considering the total volume, movement selection, and relative intensity of the entire weeks programming. We have completed this workout before, but it was on the old platform so check your databases.

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.

By | 2018-07-29T16:02:19-04:00 July 29th, 2018|Box Brief, WOD|Comments Off on Weekly Programming Breakdown 7.30.18 – 8.5.18