Chelsea CrossFit Training Center

4/2/18-4/5/18 Workouts

4/2/18 MONDAY

 

"Chan Warm-up"

8/8 Spiderman lunges

10/10 Lateral lunges

Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).

10/10 Windmills 10/10 Arm circles, (forward/backward).

10/10 “Walk like an Egyptian” (AKA Arm pretzels)

10/10 Shoulder rolls (forward/backward).

10/10 Wrist circles

 

THEN 2 Rounds

10 Arch Hollow swings from bar (AKA Beat swings)

0:30 Straight arm plank hold

5 Squat therapy squats (0:05 down and 0:05 up) ( Athletes face wall as close as they can get with arms straight over head and squat 5sec down and 5sec up COUNTED BY COACH)

 

BASELINE WOD (Make sure athletes log and remember times!)

500 m row

40 air squat

30 sit up

20 push up

10 pull up / 20 ring rows

 

STRENGTH

 

Every 3 min. for 15 min (5 sets) 2 Overhead Squat building to heavy double

 

WOD IF TIME:

 

X? minute AMRAP

200m row

15 toes to bar

10 burpees

 

 

04/02/18 MONDAY ALL OUT

 

BASELINE WOD (Make sure athletes log and remember times!)

500 m row

40 air squat

30 sit up

20 push up

10 pull up / 20 ring rows

 

then

 

20 minute AMRAP

200m row

15 toes to bar

10 burpees

 

 

04/03/18 TUESDAY

 

Warm Up:

Tabata jump rope drill:

1 Singles

2 Side to side bunny hop

3 Alternating legs

4 In and out

5 High knee

6 Butt kickers

7 Double under

8 Double under or triple under

*Go through the series 1 time. Spend 0:20 at each movement and rest 0:10 between movements

 

Then 2 rounds

5/5 Windmill

5/5 Turkish get-up (light KB)

0:45 Box shoulder stretch

 

SKILLS

Static holds

2 sets 0:20 Plank hold on rings (wrists turned out) or from floor

2 sets 0:20 Ring support hold (locked out in upper dip position)

2 sets 0:20 Handstand hold (use wall if necessary)

2 sets 0:20 Single arm kettlebell or dumbbell overhead hold

2 sets 0:20 Double kettlebell or dumbbell overhead hold

 

WOD:

 

This workout should take less than 10:00 to complete and is demanding on the trunk. Move quickly through the sit-ups and the double unders. The load on the kettlebell overhead walk should be very challenging and might not allow the athlete to complete the 100-foot walk without needing to put the bells down.

 

3 Rounds for time:

30 Abmat sit-ups

50 Double unders

100-Foot Double kettlebell overhead walk (70lbs/53lbs per hand)

 

Scaling Options:

 

Intermediate

3 Rounds

30 Abmat sit-ups

50 Double unders or 1:00 of double under attempts

100-Foot double kettlebell overhead walk (53lbs/35lbs)

 

Novice 3 Rounds

20 Abmat sit-ups

60 Single unders

100-Foot Double kettlebell or dumbbell overhead walk (light load).

 

 

04/03/18 TUESDAY ALL OUT:

 

Tabata (60 second rest in between movements)

-Air Squat

-Russian Twists

-Bike

-Ring Rows

-Battle Ropes

-Hollow rock

 

 

04/04/18 WEDNESDAY CROSSFIT:

 

Warm Up:

2 rounds

Run  200m / Row 250m

0:30 Spiderman stretch

 10 Good mornings (empty bar)

 10 Back squats (empty bar)

5 push up

10 PVC shoulder rollouts

 

STRENGTH

Every 3 Min for 15 min. Push Press 5x2 building to heavy double

 

WOD

The load on the back squat should be challenging for 30 reps. If an athlete is scaling the load, it should take 2-3 sets to complete all 30 reps. Faster athletes will be done in under 10:00 and all athletes should be done in under 15:00.

 

For Time:

30 Back Squats (225/155)

1 Mile Run

 

*if athletes want to run straight out and back run behind strip mall to left out to Old US 12 sidewalk, turn right and run to entrance of Fairways sub division and back.  Otherwise they can run to the end of the strip mall behind post office and back to box 4 times

 

 

04/04/18 WEDNESDAY ALL OUT:

 

EMOM 24mins

Minute 1: 15 Wallballs

Minute 2: 20 KB Deadlift

Minute 3: 4 Down and Backs

Minute 4: 30 Double Unders/Single Unders (make sure everyone gets atleast 15 second of rest

 

04/05/18 THURSDAY CROSSFIT:

 

Warm Up:


Shoulder prep warm-up:

10 Arm circles front (start small and build to

10 full ROM)

10 Arm circles back (start small and build to 10 full ROM)

10 Side to side arm swings 10 Criss cross arm swings per side

10 Up and back arm swings

 5/5/5 PVC Pass-through (5 wide, 5 medium, 5 narrow)

10 Reverse grip pass through

15 Scap retractions on the bar

15 Ring rows

15 Box or bench dips

 

then

 

 2 Rounds:

 0:20 Burpees 0:10  Rest

 0:20 Jumping air squats 0:10 Rest

*Goal is to increase the heart rate and take the bodies point through full range of motion.

 

WOD

 

Eva

 

5 Rounds for Time

800 m Run / 1000m Row

30 AKBS (70/53)

30 Pull Ups

 

04/05/18 THURSDAY ALL OUT:

 

AMRAP 13 Minutes

5 DB Push Press

10 Bycicles

15 Air Squats

REST 4:00

Repeat FOR TIME

 






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