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.