Chelsea Fitness Training Centre


4/13-4/19/19 workouts

Saturday 4/13/19

 

 

Athlete:

“Dirty Dozen”

12 Rounds for Time:

12 Deadlifts @ 315/205

12/10 Cal Air Assault Bike/Row

12 KB Front Squat @ 70/53

12 Burpee Box Jump Overs 24/20

1 Rope Climb

 


 

Saturday 4/13/19  barbell awesomeness

 

coach warmup

 

snatch balance   75% 75% 80% 80% 80%

                             3      3     3      3      3

 

Muscle snatch     70% 75% 75% 75% 

                             5      5     5      5

 

Push press        5 x 5 @ 85%

 

 

KIDS CLASS 4/13/19


 

WOD-AMRAP 10

3 Sumo Deadlift

5 Jump squats

7 push ups

 

GAME

Crossfit Baseball:

Start one forward roll

athlete skips to 1st base-perform 3 burpees

tip toe to 2nd base-perform 10 side to side jumps over hurdle

run to 3rd base and perform 10 shoulder taps while balancing ab mat on back 

Run to home-shout out team name to earn a point for your team

 

 

 

 

SUNDAY 4/14/19


 

10 min AMRAP

 

Partner 1 15/12 cal bike (p1 is always the pace setter)

Partner 2 5/5 corkscrews

 

10 min AMRAP

 

Partner 1 12/12 DB snatch

Partner 2 40 jump rope

 

10 min AMRAP

 

Partner 1 24/24 jumping lunges

Partner 2 12 ring rows

 2 min rest between workouts 

 

*Monday 4/15/19


 

STRENGTH /CROSSFIT AND ALL OUT (20 minutes)          

Back Squat 8-(5-5)-5-3-3-3-1

In 8 sets work up to a HEAVY 1 rep

2 minutes rest between sets

 


 

 

 CROSSFIT

For Time:

1000m Row

100 ft Handstand Walk

800m Run

 

(30 ft HSW + 25 Hand release Pushups)

 

ALL OUT

For Time:

1000m/800m Row

50 Hand Release Push-ups

800m/600m(400m+200M) Run

 


Tuesday 4/16/19


 

STRENGTH/ CROSSFIT               

Strict Press 5-5-5-5-5 ( READ COACHES NOTES)

Perform same weight across all sets

2 minutes rest between sets      

 


 

CROSSFIT

EMOM ? TIME REMAINING

Min1: 5 Thrusters @ 95/65 + 5 Burpees

Min2: 5 push ups + 10 air squats

Min3: 100m Sprint

Min4: 6 Kettlebell snatches @ 70/53  + 20 DU (3/arm)

Min5: 15 Hang Power Cleans @95/65

 

 

ALLOUT

EMOM 25

Min1: 5 Thrusters @ 65/45 + 5 Burpees

Min2: 5 push ups + 10 air squats

Min3: 100 m Sprint

Min4: 10 Dumbbell snatches @ 50/25 (5 per arm)

Min5: 15 Hang Power Cleans @65/45

 


.

 

 

Wednesday 4/17/19


 

STRENGTH/ CROSSFIT AND ALL OUT          

Front Squat 8-(5-5)-5-3-3-3-1

In 8 sets work up to a HEAVY 1 rep

2 minutes rest between sets

 


 

 

SKILL WORK

 

Wall Walks 4x7, 30 Seconds rest between sets

 

Hollow Rocks x 100

 

DB Z-Press 4x10 @ AHAP

 

.

CROSSFIT

AMRAP 5:

10 Hand Stand Push Ups

5 Single Leg Dead Lifts per leg @ 155/105

 

ALL OUT

AMRAP 5:

10 Seated Dumbbell Strict Press @ 50/20

10 Single Leg Single Kettlebell Deadlifts @ 70/53 (5 per leg)

 

 


 

 

Thursday 4/18/19

 


CROSSFIT

EMOM36:

M1: 5 Pullups +10 Pushups +15 Airsquats

M2&3: Run 300m (200m + 100m)

 

 

ALLOUT

EMOM36:

M1: 5 Ring Rows +10 Pushups +15 Airsquats

M2&3: Run 200m


Friday 4/19/19


STRENGTH/ CROSSFIT AND ALL OUT      

            

Deadlift 8-8-5-5-5

Climb in weight across 8s and same weight across 5s

2 Minutes rest between sets

 


 

CROSSFIT

For Time:

100 Pull-ups

80 GHD sit-ups

60 Pistols, alternating

40 Cal Row

20 Single Arm Dumbbell S2OH @ 100/70 (70/50)

 

ALL OUT

For Time:

60 Pull ups

50 Ab Mat Sit ups

40 Goblet Squats @ 70/53

30 Cal Row

20 Single Arm Dumbbell S2OH @ 50/35

 

 

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