Weekly Programing Breakdown 10.22.18 – 10.28.18

CrossFit Main Line
Weekly Programing Breakdown
10.22.18 – 10.28.18


During the week of 10.22 we finish up our final week of pull up training, with re-test scheduled for next week. Max effort lifts will come in a slightly different format this week as we re-introduce the back squat cluster in order to provide high volume with intra-set rest vs. performing a straight set. The Push Jerk is also programmed in at near max capacity this week as we shoot for a moderate/heavy single from the rack.

While its important to lift at near capacity we must remember that practicing dynamic speed work insures efficiency in our metcons. So this week keep the banded deadlifts light and reps near perfect.

Like most weeks. the metcon volume is relatively consistent. We once again see 7 CrossFit/CFML benchmarks with a “Grace” variation on Tuesday. Hero WOD on Wednesday and new benchmark on Sunday as we re-vist the ‘Curtis P’.


    • Back Squat Cluster
    • Push Jerk
    • Banded Deadlift
    • Pull Up Training


  • “Abs of Steel” (last complete 7/19)
  • “Climbing Grace” (last completed 4/30)
  • “To The Moon And Back” (last completed 11/16)
  • “Dunn” (Hero WOD, first time programmed)
  • “Simple Man” (last completed 8/6)
  • “Let me down easy” (New Benchmark)
  • “Curtis P on a Boat” (New Benchmark)


Make sure to pay attention your pacing. Pacing recommendation are listed in the intent. 


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 | 2018-10-22T11:11:22-04:00 October 22nd, 2018|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Weekly Programing Breakdown 10.22.18 – 10.28.18