Chelsea CrossFit Training Center

3/4-3/10 Workouts

3/4/18 SUNDAY

CROSSFIT

Core:

  • EMOM – 5 min
    • 20 Wtd. Speed Sit-ups
      • Hold DB against collarbones (20/15)

Strength + Conditioning:

  • For time:
    • 20-18-16-14-12-10-8-6-4-2
      • Front Squat (135/95)
      • Pull-ups

 

ALL OUT

Complete 4RFT

400m run

2-minute plank

25 wall balls

 

3/5/18 MONDAY

CROSSFIT

Gymnastics Conditioning:

  • E1.5MOM – 7.5 min (5 sets)
    • 20 Mountain Climbers (10 ea.)
    • 10 Handstand Push-ups
      • Do first 5 reps strict, if possible

WOD:

  • AMRAP – 20 min
    • 20 DB Overhead Stationary Forward Lunges (10 ea.) (40/30)
    • 5 DB Man Makers w/ Thruster (Lite version)
      • DB Burpee + DB Clean + DB Thruster
      • Athlete must THRUSTER (FSQ + PP) the DB’s up after performing the DB burpee
    • 5 Handstand Push-ups
      • Sub w/ 10 Pike Push-ups
    • 12 DB Snatches (6 ea.) (40/30)

 

ALL OUT

Tabata

- Plyo skier

- DB curl & press

- bicycles

- bike

- bird dog

 

3/6/18 TUESDAY

CROSSFIT

Strength:

  • EMOM – 10 min
    • Halting Deadlift + Deadlift
      • Pause at below knee
      • 75-85%

WOD:

  • AMRAP – 10 min
    • Row 200m
    • 20 Push-ups
    • 20 Wall Ball (20/14)

 

ALL OUT

30 minute AMRAP

50 double/single unders

20 Hollow rocks

10 KB deadlifts

5 Burpees

 

3/7/18 WEDNESDAY

CROSSFIT

Strength:

  • E2MOM – 10 min
    • Overhead Squat: 5 reps
      • Start @ 65% and build
      • Pause the first rep for 3 seconds

WOD:

  • 21-15-9
    • Push Press (115/80)
    • Back Squat (115/80)

 

ALL OUT

Fight Gone Bad Format (1 min. stations) x 5

- Mountain climbers

- Row / Bike / Run

- Dips

- Squats

- Rest

 

3/8/18 THURSDAY

CROSSFIT

Strength + Conditioning:

  • E3MOM – 12 min
    • 20 Mtn. Climbers (10 ea.)
    • 5 Power Cleans
      • Work as heavy as possible
      • All 5 reps should be touch and go

WOD:

  • For time:
    • Row 1000m
    • 30 Pull-ups

 

ALL OUT

3 minute AMRAP + 1 min rest x 3

- 20 lunge jumps or reverse lunges

- 10 Russian twists

- 5 Deficit Pushups

Then, 3 minute AMRAP + 1 min rest x 3

- 20 Jumping Jacks or Bicycles

- 10 KB SDHP

- 100m run

(start every round where last left off)

 

3/9/18 FRIDAY

CROSSFIT

WOD:

  • “18.3”

 

ALL OUT

30 min EMOM

- 20 Wood chops

- 50 single unders (40 doubles)

- 40 shoulder taps

- 20 box jumps

- 2 rope climbs

 

3/10/18 SATURDAY

CROSSFIT

WOD:

  • PARTNER UP
  • 2 RFT: “The Girls” (Time Cap: 40 min)
    • “Partner Grace”
      • For time:
        • 30 Clean & Jerks (135/95)
          • Rotate every 3 reps
          • Power Clean + Push Jerk allowed
    • “Partner Un-Partitioned Lite Diane”
      • For time:
        • 30 Deadlifts (135/95)
        • 30 Handstand Push-ups (sub w/ 48 Pike Push-ups)
          • Rotate every 3 reps
    • “Partner Annie”
      • For time:
        • 50-40-30-20-10
          • DU
            • Break up sets in half and rotate
              • P1 does 25 DU, then P2 does 25 DU, then P1 does 20 DU, then P2 does 20 DU…etc.
            • Sub w/
              (30 SU + 20 Mtn. Climbers)-
              (25 SU + 15 Mtn. Climbers)-
              (20 SU + 10 Mtn. Climbers)-
              (15 SU + 5 Mtn. Climbers)-
              (10 SU)
              • P1 does 30 SU, then P2 does 30 SU, then P1 does 20 Mtn. Climbers, then P2 does 20 Mtn. Climbers…etc.
          • Sit-ups
            • Break up sets in half and rotate (just like DU’s)
    • **Do the entire workout for 2 Rounds.

 

O LIFT

  1. EMOM – 10 min
    1. Snatch: 1 rep
  1. Slow pull (5 sec.)
    1. Accelerate only after bar passes mid-thigh
  2. 60-65% of 1RM Snatch
  1. E2MOM – 10 min
    1. Push Press + Push Jerk + Split Jerk
  1. As heavy as possible
  1. E2MOM – 8 min
    1. Front Squat: 3 reps
  1. Pause 2 sec. at parallel (on way up)
  2. 70-75% of 1RM FSQ

 

ALL OUT

Chipper

- 1000m run

- 50 suitcase deadlifts (53/35)

- 50 push ups

- 50 sit ups

- 50 burpees

 




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