Chelsea Fitness Training Centre


03/09/19 - 03/14/19 Workouts

3/9/19 Saturday

0-25
(25 minutes)
 
3x 15s Med Ball Drill
 
2x 5/5 Cossack Squats / Lunges
 
20 Athlete Led PVC SRO
 
6 Tabata Hollow Rock
 
6 Tabata Arch Rock / Superman
CrossFit / All Out
25-60
(35 minutes)
 
ASHLEY’S B-DAY WOD “DOUBLE LUMBER JACK PARTNER WOD”
40 DL (275/200)
40 RKBS (70/53)
40 OHS (115/75)
40 BURPEES
40 PULLUPS / RING ROWS
40 BOX JUMPS / STEPUPS
40 DB SQUAT CLEANS (45/25)
RUN 400 / ROW 500 AFTER EACH MOVEMENT COMBAT BUDDY RULES APPLY (i.e., no more than 3 feet between partners on the run)
Only one partner working at a time on all other movements.

 

 

3/9/19 Saturday O Lifting

 

Warm-up: Coaches Choice

3/10/19 Sunday

 

0-25
(25 minutes)
 
2 Rounds:
Single Leg RDL x8 ea.
Banded Squats x12
50ft OH carry R arm
Single Leg RDL x8 ea.
Kang Squats x5
50ft OH carry L arm
CrossFit All Out
25-60
(35 minutes)
 
For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)
 
For time:
50 Back squats @ 95/65
20 Pull-ups
30 Shoulder-to-overhead @ 95/65
50 Front squats @ 65/45
20 Ring Rows
30 Shoulder-to-overhead @ 65/45
50 Overhead squats @ 45/35
40 Lat Pulldowns
30 Shoulder-to-overhead @ 45/35

  3/11/19 Monday

 

Workout:

0-15
(15 minutes)
0:45 Banded Triceps Stretch
0:45/leg Partner Ankle Flexion
1:00/leg Partner Barbell Quad Smash
1:00 Barbell External Rotation
then
3 Rounds:
10 Wall Squats
15 Pullup Bar Hollow Swings
20 Single Unders
 
15-45
(30 minutes)
EMOM15
M1: Run 200m / Row 250m / Bike 500m
M2: 8 Back Squat @ 225/135
M3: Rest
CrossFit All Out




45-60
(15 minutes)
 WORKOUT:
 
AMRAP 9
 
30 Air squat
20 Pullups
10/10 Pistols (alternating)
5/5 DB Snatches @ 70/50
 
AMRAP 9
 
30 Air squat
20 Ring Rows
10/10 Single Leg Box Stepups
5/5 DB Snatches @ 50/35

 3/12/19 Tuesday

 

0-20
(20 minutes)
 
3 Rounds:
Inchworms x5
Standing OH Y's
Single leg RDLs x5 each
Scap Pull ups x5
20-30
(10 Minutes)
Henshaw Work
2 Rounds:
30 seconds 15 Deadlifts @ 185/135
30 Second Row / Bike
30 Seconds 20 Air squat
30 Second Bike/Row
 
*If athlete rowed in 2nd 30s they should bike in 4th 30s and vice versa
CrossFit All Out
30-60
(30 minutes)
4 Rounds:
 
500m Row
8 Power Cleans @ 225/155
30 Double Unders
 
** 16 minute CAP
4 Rounds:
 
500m Row
8 Power Cleans @ 155/105
60 Single Unders
 
** 16 minute CAP


3/13/19 Wednesday

 

0-20
(20 minutes)
Crossover Symmetry Protocol (if class of more than 3 just have them do one set 8 reps of the A-T-Y with the light bands taking turns in a line and then one set of 8 reps of the 90/90 with the bands at knee level )


You can  also sub 2.5lb plates for bands
 
2 Rounds: (approx. 50ft length for each movement)
Inchworms
World’s Greatest
Butt Kickers
High Skip
Karaoke (once in each direction)
Frankenstein’s
CrossFit
 
All Out
20-60
(40 minutes)
Run 800m / Row 1000m
 
2 Rounds:
20 DB S2OH @ 50/35
10 Burpees
 
Run 400m / Row 500m
 
2 Rounds:
20 DB S2OH @ 50/35
10 Burpees
 
Run 400m / Row 500m
 
2 Rounds:
20 DB S2OH @ 50/35
10 Burpees
 
Run 800m/Row 1000m
 
**25 min CAP
Run 800m
2 Rounds:
20 DB S2OH @ 35/20
10 Burpees
Run 400m
2 Rounds:
20 DB S2OH @ 35/20
10 Burpees
Run 400m
2 Rounds:
20 DB S2OH @ 35/20
10 Burpees
Run 800m
 
**25 min CAP
 

 3/14/19 Thursday

 

0-15
(15 minutes)
2 Rounds:
 
Banded RDLs x15
OHS with Band Pull Aparts x10
Half Kneeling OH Press x5 each arm
Banded Squats x 12
Sotts Press x5 ea side.
Planks with shoulder taps 10x ea side.
CrossFit                                                                  All  Out
45-60
(15minutes)
 
 
 
800m Run /1000m Row / 2K Bike Buy In
 
2-4-6-8-10-8-6-4-2
Deadlifts @ 275/185
Arnold Press (50/35)
Box Jumps @ 30/24
 
 
 800m Run /1000m Row / 2K Bike Buy In


2-4-6-8-10-8-6-4-2
Deadlifts @ 185/135
Arnold Press (35/20)

Box Jumps/Step Ups @ 24/20
 

 3/14/19 Thursday Striking

 

0-15
(15 minutes)
2 Rounds:
 
Banded RDLs x15
OHS with Band Pull Aparts x10
Half Kneeling OH Press x5 each arm
Banded Squats x 12
Sotts Press x5 ea side.
Planks with shoulder taps 10x ea side.
Skills: (1,2,3,4 Pad Work)
45-60
(15minutes)
 
 

 
 
 800m Run /1000m Row / 2K Bike Buy In


2-4-6-8-10-8-6-4-2
Deadlifts @ 185/135
(1,2,1,2) Combo Heavy Bag Strikes

Box Jumps/Step Ups @ 24/20
 

 3/15/19 Friday 19.4

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