Saturday 4.21.18 Endurance WOD
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 35: 15 cal row 200ft Double KB Front Rack Carry 15 Ball Slams 200ft Bear Crawl 15 med ball cleans 200m Run w/ MedBall Intent: Pure conditioning day + odd movements will increase your heart rate quickly. Choose challenging […]
Friday 4.20.18 CrossFit
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 1a) Barbell Row (Supinated, 3×10 build to moderate unbroken set) 1b) Barbell Shrugs 3×10 Use same weight as BB row 1c) Hollow Hold 30s Complete as EMOM Metcon 300m Unilateral KB Carry (55,35) Accumulate 50′ of Seated Legless Rope Climbs […]
Thursday 4.19.18 CrossFit
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 1): Back Squat (EMOM 4×5 @ 50%) 2) Back Squat (3×2 Build to 80%, every 2min) 3) Seated Box Jumps 25 Total Jumps Increase height every 5 jumps to moderate height Intent: Today is intended to be more of a […]
Thursday 4.19.18 & Friday 4.20.18 Endurance WOD
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 15 200m Run 15 DB Deadlifts 15 DB Push Press 15 DB bent over row – Then – AMRAP 15 200m Row 15 Air Squats 15 Push-ups 15 lunges Intent: Use the run and row as active recovery, 70% […]
Wednesday 4.18.18 CrossFit
Box Brief: Wayne Running Clinic CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Skill Pull-up Skill Work EMOM 10 Adv. 3-5 reps Int. 2-3 reps Beg. 1-3 reps – Kipping – Kipping Pull-ups – Butterfly Pull-ups – Kipping C2B – Butterfly C2B Intent: Spend 10 minutes on refining your pull-ups today […]
Wednesday 4.18.18 Endurance WOD
Box Brief: Wayne Running Clinic CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 30 15 Cal Assault Bike 15 Russian KB Swings 12 Box Jump Overs 12 Ring Rows 9 burpees 9 knee raises – Then – AMRAP 10 30s Left Side Plank 30s Right Side Plank 15 Hollow […]
Tuesday 4.17.18 CrossFit
Box Brief: Ardmore Running Clinic CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 1a: DB Floor Press (4×8 nutral grip, AHAP) 1b) “Double DB/KB Bent-over Row” 4×10 4×10, AHAP 1c) Banded Pulldowns 4×12 red or blue band AFAP Intent: All work should be challenging today. Have a spotter for your […]
CrossFit Main Line Newsletter – April 2018
Weekly Programing Breakdown 4.16.18 – 4.22.18
Monday 4.16.18 CrossFit
Box Brief: Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength Power Snatch (Coach Call 7×3 Cluster Sets) Cluster = Coach call every 2min 1 rep, drop + rest 10s until you’ve done this for 3 reps. Beg. Stick with a moderate weight […]
