Weekly Programing Breakdown 9.3.18 – 9.9.18

CrossFit Main Line
Weekly Programing Breakdown
9.3.18 – 9.9.18

In terms of energy systems develop the breakdown of intensity, volume, and global vs. local movements is consistent with past weeks, but there is a slight increase in aerobic work for this week to balance out the alactic work (Monday) and lactic work (Thursday). A few things to note going forward: In September we’ll spend 3-Weeks developing local muscle endurance with gymnastics pushing/pulling movements. This will transition nicely into October where we’ll spend 3-weeks developing the primary movers for the pull-up. Expect to see some nice gains within the next 8-weeks!

STRENGTH WORK

BACK SQUAT (Last done 5/21)

STRICT PULL-UPS

BACK SQUAT PERCENTAGE WORK

CONDITIONING PIECES

MANION

NO NAME METCON ON 9/5 (Last done on 5/9)

TABATA FIGHT GONE BAD (Last done 2/18)

FRESHMEN V2 (Last done 5/8)

NOTES

We start the month of September off with a Back Squat 1RM (9/3).  If you’re concerned about missing the Back Squat 1RM because it is a holiday, this can be made-up on Thursday (9/6) in place of the percentage work that is scheduled for that day.

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 | 2018-08-31T12:49:44-04:00 September 2nd, 2018|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Weekly Programing Breakdown 9.3.18 – 9.9.18