CrossFit Eminence Weekly Programming Notes – 12/13/2021

CrossFit Charity

CrossFit Eminence In-House Team competition is on January 8th, 2022. Sign up for the comp here:


This week we have a lot of classic CrossFit style workouts to really test our aerobic capacity and technique. We have some higher technique gymnastics this week, and they will all be performed while fatigued – Ring Muscle Ups, Toes to Bar, and Handstand Walks will give you an opportunity to refine your technique. If we don’t have these movements, we will be working on technique work instead of strength modifications to ensure we don’t always utilize the same modifications. On Saturday we will have our normal team workout, which is always a great opportunity to prepare for the competition coming up in January. Reminder that we have our FREE strategy seminar this Saturday at 4:30pm, where we will release the first workout in the competition and allow you to start building your strategy with your teammate.

Cardio Club

We are still working toward improving our 10k times on the rower this week, and the theme for the programming is time priority work. We will have several different time domains that we will work within on the rower, with the goal to get as much distance as possible with great form. We have been tracking our strokes per minute over these past few weeks, so it is time to start applying that data toward some workouts.

Olympic Weightlifting

Week 3 of our mesocycle and we are continuing to climb with our percentages. Some of the complexes do change to account for the higher intensity, as well as a drop in volume as well. The program has included some different movements that we aren’t accustomed to, but the changes have been targeting common areas where most of our community needs work on.

Strength and Muscle

This is our second week with a focus on vertical pressing and box squats. This is the week where we start to increase the intensity as we are more familiar with the movements – but we want to make sure that we are keeping a little in the tank to go for it next week. The accessory work will continue to attack triceps and the posterior chain, as you can never be too strong in those areas. We have been seeing some great improvements week over week/month of month recently and we want to keep those improvements coming. Next week we will finish out the mesocycle and will include some repetition method programming to help for recovery.

Kids Class

Classic CrossFit will continue to be the focus this week, as we will be working in couplets and triplets all week to help improve their general physical preparedness this week

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