Chelsea CrossFit Training Center

4/13/18-4/19/18 Workouts

 

4/13/18 Friday

Warm Up:

Dynamic Mobility Set

1:00/1:00 IT Band roll

1:00/1:00 Lat roll

10 Rollover v-sit 1

0/10 Lying leg crossovers

10/10 Dynamic hamstrings

10 Sprinter hammy to samson stretch

10/10 Scorpions

10/10 Kneeling shoulder taps

10 Russian Squat stretch

 

Prep for Run (REVIEW PROPER RUNNING TECHNIQUE)

Jog down and back.

High Knee

Butt Kick

Jog

Karaoke

High Skip

Burpee broad jumps

 

Give time to warm up clean and jerk STARTING weight

On a 25 minute clock…

 

WORKOUT PT. 1

2 MILE RUN OR 4000m (4k) Row OR 8K Bike

(sub 20 minute goal)

WORKOUT PT 2.

Est 1 Rep Max Clean and Jerk

 

Two scores for today

2mile run

1 rm clean and jerk

 

4/13/18 FRIDAY ALL OUT

E3MOM x 8

20 DB snatch

20 Air Squats

20 Shoulder Taps (in plank)

 

4/14/18 Saturday

Warm Up: 2 Rounds

1:00 Single unders

10 Front squats (empty bar)

5/5 Dumbbell hang power snatch to thruster (lightweight)

0:10 - 0:15 Ring support hold 

Then Power Clean Progression warmup

WOD:

As a team of 2, complete the following where one athlete moves as the other athlete rests:

150 Hang dumbbell power snatch, alternating arms (50lbs/35lbs)

100 Burpee box jump overs (24"/20")

75 Power cleans (135lbs/95lbs)

50 Front squats (135lbs/95lbs)

25 Strict Ring Dips / Fixed Dips / Box Dips

 

4/14/18 All Out WOD

Partner Chipper

* Runs are done together. Other exercises are split: one works one rests.

-200m Run

-100 V-Ups

-200m Run

-100 Ring Push Ups

-200m Run

-100 Single Unders

-200m Run

-100 Supermans

-200m Run

-50 Ring Rows

-200m Run

 

04/15/18 Sunday

Warm Up:

Joint Mobility then

3 Rounds (10 KB Deadlifts, 10 KB Sumo Deadlift High Pull, 10 RKBS 35/20#, Run 400m/Row 500m)

Strength:  E1.5M 10 x 3 Romanian DL @ 65% 1RM DL

WOD:

DO SOME SHOULDER MOBILITY FIRST then

3 rounds for time of:

10 dumbbell hang squat snatches, left arm (50/35#)

5 bar muscle-ups / Chest 2 bar pullups / 10 pull ups / 20 ring rows

10 dumbbell hang squat snatches, right arm

5 bar muscle-ups / Chest 2 bar pullups / 10 pull ups / 20 ring rows

04/15/18 ALL OUT

SAME AS CROSSFIT

 

4/16/18 Monday

Warm Up:

3 rounds

0:45 Row 0:15 Rest

0:45 Jump rope (0:30 single unders and 0:15 double under practice)

0:15 Rest

0:45 bear crawl

0:15 Rest

*Start athletes at any movement to make best use of the equipment.

2 rounds

0:45 Box shoulder stretch

0:30 Bar hang

Then PUSH PRESS PROGRESSION and WARM UP TO WORKOUT WEIGHT

WOD: Complete the following for time

Row 1000 meters

100 Double unders

50 Push press (95lbs/65lbs)

100 Double unders 

 

4/16/18 Monday ALL OUT

1 minute rest in between each exercise

Max DB thrusters in 4 minutes

Max hollow rocks in 4 minutes

Max burpees in 4 minutes

Max jump rope in 4 minutes (farmers carry for people who can’t jump)

Max Calorie Row in 4 minutes

 

04/17/18 Tuesday

WARM UP:

2 rounds

200 meter run

15 Russian swings

15 Abmat sit-ups

15 PVC overhead squats

0:60 second Burgner front rack hold (bar on your back with full grip and elbows in front rack)

STRENGTH (15 mins)

E2M Sumo Deadlift 5x5 starting at 55% of 1RM DL and building 

WOD 

Every 3 minutes for 5 rounds:

10 Hang power cleans (165/115)

200 meter run

041618 Tuesday ALL OUT

Double Tabata: 40 on 20 off 8 rounds

Bike

AKBS

Mountain Climbers

4/18/18 Wednesday

Warm UP:

5 Rounds

:50 row easy

:10 sprint

1:00/1:00 IT Band roll

1:00/1:00 Lat roll

10 Rollover v-sit 1

0/10 Lying leg crossovers

10/10 Dynamic hamstrings

10 Sprinter hammy to samson stretch

10/10 Scorpions

10/10 Kneeling shoulder taps

10 Russian Squat Stretch 

WOD Warm Up

3 RDs

Increase load each round

3 Reps Thruster

10 DU/SU  

WOD

17.5 (40 Minute CAP)

10 RFT

9 Thruster (95/65)

35 DU / 70 SU

4/18/18 Wednesday ALL OUT

13 minute AMRAP

1 – 2 – 3 – 4 – 5 etc. of

Burpee box jump

Russian twist

Superman

Jumping jacks

Rest 4 minutes.

Then work back down the pyramid starting at the highest completed round in the AMRAP for time

4/19/18 Thursday

Warm up

400m jog 10/10 Single arm overhead squat to a windmill

10/10 Single arm front rack kettlebell lunge

10/10 Ballistic kettlebell row (see Train heroic video)

400m jog

Pull-up prep:

2 Rounds:

7 Supine bar row *see video chest to bar pull up tips, the first exercise

5 Arch to hollow swings

3 Strict chest to bar pull-up + negative *scale to chin over or pull as high as possible.

2 Chest to bar pull-ups

 

WOD 21-15-9

Chest to bar pull-ups

Kettlebell front rack walk, 100 meters (70lbs/53lbs)

Back squat (185lbs/125lbs)

Kettlebell farmers carry, 100 meters (70lbs/53lbs)

STRENGTH

5X5 Bench Press Start at 60% 1RM and build AHAP

 

4/19/18 Thursday ALL OUT

4 Rounds of

100ft OH walking luge (45lb plate/35lb plate)

30 box jumps

20 wall balls

10 push ups

 

 




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