CrossFit Eminence Weekly Programming Notes – 12/20/2021

Holiday Hours

CrossFit Eminence In-House Team competition is on January 8th, 2022. Sign up for the comp here: https://forms.gle/C7UPbuNQtC6rycCCA

CrossFit

Deload week! We are deloading this week, with the exception of Christmas Eve, as we will do our “12 Days of Christmas” WOD. Remember to wear your ugly Holiday Sweater on Friday! During our deload weeks, we typically either reduce intensity, load, or volume in our workouts in an effort to keep our community healthy. Remember, just because we reduce these aspects of a workout, it doesn’t mean it will be less challenging. Come in, pay attention to the RPE specified and work on keeping your body healthy!

Cardio Club

We will only have a single day of cardio club programming this week due to our schedule for the holiday. This week, we will tackle a common rowing distance with the focus of holding a consistent pace throughout the entire distance. In addition to our row portion of the workout, we will have an upper pressing block to work on our muscular endurance and hypertrophy.

Olympic Weightlifting

Week 4 of our programming has us working on a slight deload for Olympic Weightlifting. It is a slight deload, since we are not going up in percentages this week, but we do add in some volume at lower percentages. 

Strength and Muscle

Third week of the mesocycle – that means it’s time to go for it. Usually our first week is to re-familiarize ourselves with the movements, second week is to push the weights a little more, and the third week is to really test how much we have progressed. We have been seeing excellent gains with this method and peoples squats, deadlifts, and bench presses have continued to climb week over week, month over month. 

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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