Friday. 11.18.16

MOB: Full body
WU: Review back squat and warmup to starting weight.

Back Squat 1-1-1-1-1-1-1 reps.
WU to 75%-85% and then begin. Take 3:00 – 5:00 between sets.


One of the many differences between CrossFit mainsite programming and CTF’s strength and conditioning program is CTF’s inclusion of a specifically – AND complementary! – programmed conditioning element in each class to CTF’s strength portions.

As we dive into our month of Old School CrossFit Mainsite WODs, for some of our athletes who are approaching maximal strength, the CrossFit Mainsite strength training complex such as the one above can be EXTREMELY taxing AND serve very appropriately as a conditioning tool.

For others, this workout does not seem to “make sense” to them and can often leave the athlete feeling like “they didn’t get a good a workout.”

During this month of November, if you find yourself yearning for a conditioning element on CrossFit Mainsite WOD strength days, and have time permitting in class, choose ONE OF THE FOLLOWING OPTIONS BELOW and have fun performing it during your remaining time in class.

Please note that choosing ONE of the specified elements below, and performing it specifically in the manner written (as well as in the number of rounds the athlete chooses/has time for in class) will COMPLEMENT the anaerobic training element in the strength portion.

AT THE SAME TIME it will service the conditioning element the athlete (YOU) desires. My advice to you is simple: stick to one of the options in the manner it is written below to optimize your health, wellness, performance, progress, happiness and remain injury free during the month of November.

If you have any questions, ask your coach at class. Have fun out there!

1. 3-5 rounds of: Max single unders or double unders or mountain climbers in :60/:60 rest.
2. 3-5 rounds of: Max calorie row in 2:00/:60 rest
3. 3-5 rounds of: 400m run/:60 rest

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