Chelsea CrossFit Training Center

3/11-3/17 Workouts

3/11/18 SUNDAY

CROSSFIT

Gymnastics + Conditioning:

  • E2MOM – 10 min
    • 15 Sit-ups
    • 10 TTB/KTE/V-Ups
  • *This is supposed to torch your abs. Don’t complain.

WOD:

  • EMOM – 15 min
    • 5 Pull-ups + 10 Push-ups + 15 Air Squats

 

ALL OUT

Tabata

:20 on :10 off, 8 rounds completed before rotating. 2 rounds of rest after each exercise.

- Single arm clean & press

- Jump rope

- Running man sit up ( You Tube search )

- Jump squat (scale to air squat)

- Renegade (push up position) row (scale to shoulder taps)

- Bike

 

3/12/18 MONDAY

CROSSFIT

Strength:

  • E2MOM – 10 min
    • Power Snatch: 2 reps
      • Start @ 65% of 1RM and build to heavy double

WOD:

  • AMRAP – 10 min
    • 5 Power Snatch (115/75)
    • 5 Burpees Over Barbell
    • 5 Deadlifts (115/75)

 

ALL OUT

4RFT  

- 30 Sit ups

- 30 Burpees

- 20 Single arm RKBS

- 20 Single arm OH press

- 20 Single arm bent over row (other hand on box)

 

3/13/18 TUESDAY

CROSSFIT

Strength:

  • E1.5MOM – 12 min (8 sets)
    • Push Press: 3 reps
      • Start @ 65% and build

WOD:

  • 5 RFT:
    • 12 TTB
    • 50 DU
      • Sub w/ 75 SU + 10 Air Squats

 

ALL OUT

30 minute AMRAP

50 double/single unders

20 Hollow rocks

10 KB deadlifts

5 Burpees

 

3/14/18 WEDNESDAY

CROSSFIT

Strength:

  • E2MOM – 10 min
    • Bench Press: 4 reps
      • 70-85%

WOD:

  • 5 RFT:
    • 15 Russian KB Swings (70/53)
    • 15 KB Goblet Squats (70/53)
    • 10 Box Jumps

 

ALL OUT

Partner relay

1 partner works while one rests (reps are total per team)

- 200m run / 250m row / 500m Bike sprint x 8

Then

- 40 Ring rows

- 100 goblet squats

- 40 Ring pikes (scale down to ring knee tucks or V-Ups)

 

3/15/18 THURSDAY

CROSSFIT

Strength:

  • E2.5MOM – 12.5 min
    • Front Squat: 8 reps
      • Working range: 65-75% of 1RM

WOD:

  • For time:
    • Row 500m
    • 21 Thrusters (95/65)
    • Row 250m
    • 15 Thrusters (95/65)
    • Row 100m
    • 9 Thrusters (95/65)

 

ALL OUT

Chipper

40 dumbbell snatches

30 Dead Bugs

20 Push Ups

10 Pull ups

1000m run

10 Pull ups

20 Push Ups

30 Dead Bugs

40 DB snatches

 

3/16/18 FRIDAY

CROSSFIT

WOD:

  • “18.4”

 

3/17/18 SATURDAY

CROSSFIT

WOD:

  • PARTNER UP
    • AMRAP – 25 min
      • P1 (Rabbit): Row 200m
      • P2: 5 Burpee Box Jumps
        • If P1 finishes first, he/she waits until P2 is done, and vice versa
      • Then, P1 & P2: 60 Wall Balls (20/14) -> Rotate every 10 reps
      • Then, P1 & P2: 60 Sumo Deadlifts (135/95)
        • These are NOT Sumo Deadlift High Pulls!!

 

O LIFT

  1. E2MOM – 12 min
    1. Snatch: 3 reps
  1. 70 – 75% of 1RM Snatch
  1. E2MOM – 12 min
    1. Clean & Jerk: 2 reps
  1. 70 – 75% of 1RM C&J
  1. E1.5MOM – 7.5 min (5 sets)
    1. Back Squat: 3 reps
  1. Then, 5 x 3 @ 68-73% of 1RM BSQ

 




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