Chelsea Fitness Training Centre


4/27-5/3 workouts

Saturday 4/27/19 Parkinson’s Awareness 

 

Warm Up

 

EMOM x 12 (3 rounds)

Station 1: 10 cal bike/row

Station 2: 15 abmat sit ups

Station 3: 30 DU/SU + 4/4 light DB snatches 

Station 4: 5 scrap retractions + 3-5 strict pull-ups or 10 ring rows

 

CROSSFIT/ ALL OUT

 “Rope a Dope”

 

Teams of 3 

AMRAP 25

 

90/60 cal bike/row

60 alt.DB snatches 50/35

300 DU or SU

15 rope climbs/up downs/30 ring rows

 


 

 

 

 

KIDS CLASS

 

 

Warm up:

Plank Wars

Athletes hold plank position across from a partner. Try to knock each other down by pressing palms together.(Alternate hands)

See who can hold the longest plank

 

Med Ball Toss:

3 rounds

15s squat toss

15s side toss

15s other side toss

15s chest pass

 

Skill:

SDLHP

3 x 5 EMOM

 

WOD AMRAP 8:

Bear Crawl to Station 1: Perform 5 SDL

Bear crawl to Station 2: Perform 10 JJ

Bear Crawl to Station 3: 5 knee raises

 

GAME:

Tic Tac Toe

 

 

 

 

SUNDAY 4/28/2019

 


 

PARTNER WOD AMRAP 30

50 BURPEES

200 M SLED PULLS ( SWITCH EVERY 50M)

50 KBS (70/ 53)

200 M SLED PULLS ( SWITCH EVERY 50M)

50 PULLUPS/ RING ROWS

200 M SLED PULLS ( SWITCH EVERY 50M)

50 PUSHUPS

200 M SLED PULLS ( SWITCH EVERY 50M)

 

Monday 4/29/2019

 

Warm Up/Mobility (0-10)-  

WGS (down)

Inch worm plus 3 push up, (back)

Reverse lunge (back)

10 SRO

Front Rack Stretch with pvc

10 OHS with pvc

 

Skill/Strength(20 minutes) CROSSFIT / ALL OUT

 

Back squat 5x10 (work up to heavy 10 rep)

 

 

Crossfit / all out(30 minutes)

 

3 RFT

 

400m run

10 Burpee

15 C2B, Chin to bar, jumping C2B, jumping pullups (pick movement that athlete can do 2-3 sets on pullups)

 

Stretch, cool down whatever’s left.

 

Tuesday 4/30/19

 

Mobility (5 mins)

Hamstring, low back, glute mobility with lacrosse ball

 

Warm Up (7-8 mins)

Row 8 cal

Lunge and stretch 10 steps

10 SRO

5 strict pull up/ Negitive

 

CROSSFIT / ALL OUT

 

3 RDS FOR TIME

40 T2B./ Hanging knee Raises

20 Deadlift 225/155

15/12 Cal

10 S2OH 225/155 (from floor) ( Weight should be heavy enough for at least 2 sets)

( athletes use 1 bar and may change weight for S2OH)

 

 

Wednesday 5/1/19

 

Warm Up (0-10)

Row 3 minutes, then

3 rounds 

10 air squat

7 push up

5 ring row

 

Crossfit / all out

 

WOD 1 (10-25)

Baseline

500m row

40 air squats

30 abmat situps

20 pushups

10 pullups

( record times)

 

WOD 2 (25-60 mins)

:30/:30 5 Times Through (20 Mins)

  1. AKBS 70/53 / RKBS
  2. Wall Ball 30/20 (as heavy as possible, full squats unless injured)
  3. Ring Hold Top of Lockout / PLANK HOLDS
  4. 1 DB Lunge (any carry) 50/35

 

 

Thursday 5/2/19

 

Warm Up/Mobility (0-10)-  

Spiderman down and back

Tight rope down and back

Inch worm plus 3 push up, (down)

Reverse lunge (back)

10 Pass through

Front Rack Stretch with pvc

10 OHS with pvc

 

Skill/Strength (10-35) CROSSFIT/ ALL OUT

 

quick skill (extended warm up) with bar (rdls, fast elbows, front squats, strict press)

 

20 ish minutes running clock

 

1 Power Clean + 1 Cluster + 1 Thruster

(Power clean, drop, cluster, keep on shoulder, thruster)

 

Work up to heavy complex for the day…

 

CROSSFIT / ALL OUT

100/80 Cal Bike for time…

Or

125/100 Cal Row for time 

Or

1 Mile Run PR attempt (15 burpee buy in and cash out)

 

Friday 5/3/19

Elissa, Katherine and Regan's BIRTHDAY WOD!

Warm Up/Mobility(0-8)

Crossover symmetry ATYT ( 8 reps each) if more than 3 you can use 2 ½ lb plates

15 Band pull aparts

10 pvc SRO

10 bent over row with barbell

10 push ups

10 v ups

 

CrossFit / All Out WOD: “CrossFit Golf”

Hole #1: 50 RKBS (70/62)(53/35) (Par 2)

Hole #2: 50 Abmat Situps (Par 2)

Hole #3: 50 Wall Balls (20/14) (Par 3)

Hole # 4: 30 Pushups (Par 2)

Hole #5: 20/15 Cal Row / Bike / Ski ERG

Hole #6: 30 Pullups / Ring Rows (Par 3)

Hole #7: 50 Goblet Squats (53/35) (Par 3)

Hole #8: 30 Box Jumps (20/14 in.) (Par 2)

Hole #9: 2 Tire Flips (Par 2)

*NOTE: CUT ALL REPS IN HALF FOR NEWER ATHLETES

You count your breaks at each “hole” as strokes. If you break twice before the end, you would give yourself a score of 2 for that hole. The end of an exercise doesn’t count as a stroke. So if you have 50 push ups and you break once at the 25th rep, but finish the last 25 unbroken, you would only count one stroke.

For timed movements, you record your time and strokes are assigned at the end for your placement among the group. If four people row and you finish fourth, you would receive a stoke score of 4 for the row.

Between exercises, you may rest while you record your score. Feel free to rest as little or as much as you need to, however the clock is ticking. At the end of workout the fastest time gets 1 stroke, second fastest gets 2 strokes, etcetera, so there is some strategy at play. You could take long breaks, go unbroken or have low stroke counts at each hole and still end up ahead of someone who finished quicker but was so tired that they had to break more frequently.

 

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