Chelsea Fitness Training Centre


3/16/19 - 3/21/19 Workouts

Saturday 3/16/19


CrossFit All Out:
20-60
(40 Minutes)
AMRAP26
 
3 Power Cleans @ 205/155
14 Handstand Pushups
9 Front Squats @ 205/155
2 Muscle ups
AMRAP26
 
3 Power Cleans @ 155/105
14 HR Pushups
9 Front Squats @ 155/105
2 Pullups / Ring Rows
 
105/75-gry
75/55-wht

 Saturday 3/16/19 Barbell Awesomeness

Warm Up: Coaches Choice

*Use 2 25# or 45# plates as the riser for feet





Sunday 3/17/19

Gymnastics:

AMRAP – 6 min (Move at moderate pace)
5 Pike Push-ups
3 Wall Walks
10 Hollow Rocks

 

Strength: 5x3 E2M Bench Press working at 80 – 90% range

WOD: 15 min AMRAP with a partner

P1 (Rabbit): 15 Russian KB Swings (53/35)

P2: AMRAP Air Squats (SCORE)

Then, P1&P2: 10 Synchronized Burpees

Monday 3/18/19

Workout:

0-15
(15 minutes)
Lumbar Spine Mobility:
Childs Pose x15
Segmental Flexion (AKA Jefferson Curl) x5
 
Activation:
2 Rounds:
Banded Squats x8
Coassack Lunges x3 ea leg
Slam Balls x 12
 
Then:
50ft of each movement
High Knees
Butt Kicks
A Skips
B Skips
CrossFit All Out:
35-60
(25 minutes)
Front Squat Tempo (3051) 5-5-5-5
 
Rest 90 seconds
 
Then WOD For Time:
“Jackie”
1000m Row
50 Thrusters @ 45/35
30 Pullups
 
*16 Min Cap
 
Gymnastics:
AMRAP – 8 min (Move at moderate pace)
5 Pike Push-ups
3 Wall Walks
10 Hollow Rocks
 
Then WOD For Time:
1000m Row/2k Bike
50 Thrusters @ 35/15
30 Ring Rows
 
 
 

 Tuesday 3/19/19

Workout:

0-14
(14 minutes)
2 x 0:45 Couch Stretch/side
2 x 0:45 Sink Stretch
2 x 0:45 Serratus Smash/side
2 x 0:45 Barbell Trap Mobilization/side
 
15-35
(20 minutes)
3 Sets:
 
:30 Half Ring Dip Support
Rest 1:00
:30 Max Effort Kneeling Alternating KB Press @ 53/35
Rest 1:00
:30 Single Arm Ring Plank (R or L)
Rest 1:00
:30 Single Arm Ring Plank (L or R)
Rest 1:00
CrossFit: All Out:
36-60
(24 Minutes)
E5MOM 20:
40 Air squats
20 Clean 95/65
10 Burpee Box Jump Over @ 30/24
5 Deadlifts @ 315/225
 
 
E5MOM 20:
40 Air squats
20 Hang Power Clean  65/45, 45/35, 35/15
10 Burpee Box Jump @ 24/20
5 Deadlifts 225/175, 175/125, 125/105
 

 Tuesday 3/19/19 STRIKING

 

Workout:

0-14
(14 minutes)
2 x 0:45 Couch Stretch/side
2 x 0:45 Sink Stretch
2 x 0:45 Serratus Smash/side
2 x 0:45 Barbell Trap Mobilization/side
 
15-35
(20 minutes)
Pad Work: 10x Lead Straight (1); 10x Rear Straight (2); 10x (1,2,1,2) Combo; 10x Lead Hook (3); 10x Rear Hook (4); 10x(1,2,3,4) Combo; 10x Lead Upper Cut (5); 10x Rear Upper Cut (6); 10x(1,2,3,4,5,6) Combo!; 5x Right Knee; 5x Left Knee
 
*Make sure athletes get off the “X” after each combo
 
If 3 or more athletes do 45 second surprise attacks per athlete.
36-60
(24 Minutes)
E5MOM in Time remaining:
20 Air squats
10 (1,2,3,4,5,6) OR (1,2,1,2) Shadow Box Combos
10 Burpee Box Jump Over @ 30/24
5 Deadlifts @ 225/175, 175/125, 125/105
 
 

 

Wednesday 3/20/19

Workout:

0-12
(12 minutes)
Crossover Symmetry Activation Protocol
 
3 Rounds:
10 DB Strict Press/arm @ 35/15
10 Shoulder Extensions against wall
10 Serratus Pushups
 
45-60
(15 Minutes)
CrossFit All Out:
EMOM10
1 Clean and Jerk, increasing every 2 minutes to 1RM Start at about 60%
 
Then
 
21-15-9
OHS @ 95/65
TTB
 
Then
15-12-9
Hang Cluster@ 95/65
Ring Muscle Ups / Pullups
 
*12 Min Cap
 
OHS + Hang Cluster Skill / Strength
 
Then
 
21-15-9
OHS @ 65/45, 45/35. 35/15
Hanging Knee Raises
 
Then
15-12-9
Hang Cluster
Pullups / Ring Rows
 

 

Thursday 3/21/19

Workout:

0-18
(18 Minutes)
Coach Demonstration One Movement then have athletes do NOT ALL AT ONCE!
 
50ft (25ft each direction):
A Skip
B Skip
Knee Hug
Calf Raises
Side Shuffle
High Knees
Karaoke
Inchworm Down / WGS Back
Frankenstein March
 
19-41
(22
Minutes)
Aerobic Conditioning
800m / 1000m Row  / 2k Bike
Rest 1 Minute
800m / 1000m Row  / 2k Bike
Rest 2 Minute
800m / 1000m Row / 2k Bike
CrossFit All Out
42-60
(18 Minutes)
AMRAP 16
100m Farmers Carry @ 70/53
20 Cal Row / Bike @ 75%
20 HR Pushups
AMRAP 16
100m Farmers Carry @ 53/35, 35/26, 26/20
15 Cal Row/Bike @ 75%
15 HR Pushups

 

Thursday STRIKING 3/21/19

Workout:

0-18
(18 Minutes)
Coach Demonstration One Movement then have athletes do NOT ALL AT ONCE!
 
50ft (25ft each direction):
A Skip
B Skip
Knee Hug
Calf Raises
Side Shuffle
High Knees
Karaoke
Inchworm Down / WGS Back
Frankenstein March
 
19-41
(22
Minutes)
Pad Work: 10x Lead Straight (1); 10x Rear Straight (2); 10x (1,2,1,2) Combo; 10x Lead Hook (3); 10x Rear Hook (4); 10x(1,2,3,4) Combo; 10x Lead Upper Cut (5); 10x Rear Upper Cut (6); 10x(1,2,3,4,5,6) Combo!; 5x Right Knee; 5x Left Knee
 
*Make sure athletes get off the “X” after each combo
 
1 – 5 – 1 Rear Front Kick / Burpee Drill
42-60
(18 Minutes)
AMRAP ??
100m Farmers Carry @ 70/53
(1,2,1,2) Heavy Bag Combos
20 HR Pushups

 

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