Weekly Breakdown 5/9/22

Have a Plan. Follow the Plan. Whether you’re preparing for a specific workout like Murph or just training to feel and look your best, it’s important to have a plan.A plan gives you structure, and structure holds you accountable.We all have different health and fitness goals we’re working towards. If you approach those goals without any structure, how will you measure your progress? How will you know if you’re taking steps in the right direction?This is why everyone can benefit from having a plan.But remember, a plan is only as good as how well you stick to it. #EFFORTOVEREVERYTHING
Mon: Strength: 2 Power Cleans+ 1 Jerk, Workout: 2:00/1:00- 12/10 cal bike, max clean and jerks to 40
Tues: Strength: Bench Press, Workout: 4×3:00 AMRAP- Up- downs, slam balls, pull ups
Wed: Strength: Deadlift, Workout: Box Jumps, Handstand Push- Ups, Deadlifts
Thurs: Workout: 4min AMRAP Bike, Rest, 4min AMRAP Front Squat, Shoulder to overhead, Double unders
Fri: Strength: Back Squat, Workout: Air Squat, Run, Burpee, Run
Sat: EMOM: Back Rack Lunges, Easy Cardio, Workout; Toes to Bar, Row, Lunges, Kettlebell swings
Sun: Workout: “Snake Eyes” Bar Muscle Ups, Front Rack Reverse Lunges, Kettlebell Swings, Double Unders
#MainlineMonday; CFML’s High Powered Open Gym Workout Of The Week:
For Time
15 Pull- Ups
20 Cal Bike
50ft. Dumbbell Front Rank Lunge (50/35lb or 23/16kg)
10 Chest to Bar
15 Cal Bike
50ft. Dumbbell Front Rack Lunge (50/35lb or 23/16kg)
5 Bar Muscle- Ups
10 Cal Bike
50ft. Dumbbell Front Rack Lunge (50/30lb or 23/16kg)
Time Cap: 18 minutes
Scaling Options:
Scale dumbbell weight to 35/20lb
Substitute ring rows for ring muscle-ups
Some advice from Coaches: “​​Break up the rig movements as needed, efficient transitions and find a good pace to maintain on the bike and for the lunges.”

#TuesdayTreat; Arrives in your inbox every Tuesday Morning. Check here

Our next RETEST Day is coming up!  (In-Body and Workout)
Ardmore 5/14
Wayne 5/21

On Friday, May 27, 2022, The Main Line CrossFit in Ardmore, Pennsylvania, will host the TENTH ANNIVERSARY of 24 Heroes in 24 Hours event!.
Starting at 09:30 on Friday the 27th, athletes will perform a “Hero WOD” every hour for 24 straight hours. Learn more here
There will be no 4:30/5:30pm classes in Wayne on Friday, May 27th. 

This 24 hour event serves as a fundraiser for 23rd Veteran  (https://23rdveteran.org/) .

#FearlessFriday; CFML’s calorie torching, muscle building workout of the week:

Back Squat (1×5 (65%) / 1×5 (75%) / 1×5+(85%)


50 Air Squats
400m Run
25 Burpees To Target*
200m Run

Look to complete 2-2.5+ Rounds for this workout. Murph-ish feel working here with the goal of constant motion throughout. Starting off with a higher volume of on the Air Squats that will set the tone for the workout. Most athletes will knock these out quick but pacing them will make the 400m Run more efficient. The Burpees to Target will slow athletes down a bit and keep the heart rate revved up. The final 200m Run will feel like a quick break to start the process all over again

Welcoming our Interns, Isaac and Graham to our team for the month! They are seniors at Conestoga going to Clemson and University of Pittsburgh, respectively. Look for them at our Wayne location, and find them on our NEW TIKTOK @crossfitmainline.

Check out our Partners at At McCormick Chiropractic Main Line. We promote preventive Chiropractic care as the cornerstone of a wellness lifestyle. Our care is designed to maximize health and minimize the need for medications and surgery. We advocate a nutritious diet, regular exercise, and proper spinal hygiene as necessary action steps in the quest to maintain energy and vitality.
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