Chelsea Fitness Training Centre


050419 - 051019 Workouts

Saturday 5/4/19

 

Warm Up (No time constraint, get through this as skills for WOD as well) - With empty barbell, and light kb

10 RDL

Run 100m

10 Russian Swings

10 OHS

Run 100m

10 Burpee

10 Ring row

Run 100m

10 Box Jump or step up

10 Front Squat

 

Setup - Obviously lots of setup today, get through warm up then right into working up to weights for workout. Share equipment to make this easier. Have athletes help each other get equipment setup or have all equipment out ahead of time.

 

WOD

 

Lumberjack 20

 

          For Time (Cap should be around 30 or so, whatever you have time for)

          20 Deadlifts (275/185, 185/135, 135/95, 95/65

          400 meter Run

          20 American Kettlebell Swings (70/53, 53/35, 35/26, 20/15)

          400 meter Run

          20 Overhead Squats (115/75, 75/55, 55/35, 25/15)

          400 meter Run

          20 Burpees

          400 meter Run

          20 Chest-to-Bar Pull-Ups (scale to reg pull ups, then banded, then ring row)

          400 meter Run

          20 Box Jumps (24/20 in)

          400 meter Run

          20 Dumbbell Squat Cleans (45/35, 35/25, 25/15, 15/10)

          400 meter Run

*Athletes can share equipment and start in different places.

Saturday 5/4/19 BARBELL WICKEDNESS

Snatch warmup

Saturday 5/4/19 KIDS CLASS

Warm-up: (3-5 min)

Forward roll to plank-hold plank for as long as possible; when athlete breaks the plank, return to forward roll and then back to plank

JJ, AS, WGS, JS-4 rounds, 15 sec. each 

Skill Specific Warm up: 

Review med ball clean; practice med ball cleans

WOD: 30 sec on, 30 sec off-5 rounds

 med ball cleans

 hollow rocks

AS

 burpees

GAME!

Mailman (Athletes deliver medballs!)

Sunday 5/5/19

warm up

for 6 minutes:

10 KB deadlifts

10 sit ups

10 jumping jacks

:20 ring plank

 

FGB x 5

Min 1: Slam balls 30/20

Min 2: Ring support hold (mod reverse plank)

Min 3: Russian twists 30/20

Min 4: weighted squat jumps [35/25] (sub with unweighted squat jumps)

Min 5: (1,2,1,2) Heavy Bag Combo’s

Min 6: rest

Monday 5/6/19

Warm Up and Mobility (10min)

Lat - Overhead foam roll and lax ball

20 ATHLETE LED PVC Pass Through

20 COACH LED Air Squat

20 COACH Overhead Squat

20 Push up

 

CrossFit / Allout Skill/Strength (20 Min)

Overhead Squat 5x3 (From the Rack) If they can’t properly do OHS with weight do Front Squats

Practice BTN (behind the neck) Split Jerk to get the reps overhead

 

WOD CrossFit / All Out WOD (30 Min)

21-15-9

Burpee Box Jump Over (24/20)

Toes to Bar / Knee Raises / V-Ups

Tuesday 5/7/2019

Warm Up (9 Min)

10 Pass through

10 cal Row

10 Hand Release pushups

High Knees Down and Back

Butt Kicks Down and Back

Dynamic Hammy (10R/10L) Using rubber bands lying on back with band wrapped one time around feet and hitting ground with heel and pulling higher each time with band.

CROSSFIT CLASS Skill (10-20/25min)- Muscle Up

Spend 10-15 minutes discussing ring muscle ups. (Level 1 Style)

Important Topics/Steps to teach ring MU

  1. False Grip, (low rings)
  2. pulling to center of chest, (low rings)
  3. tracing pecs from sternum to armpit (low rings)
  4. Landing in a deep deep dip, (low rings)
  5. hanging from rings in false grip, (high rings)
  6. finally introducing slight kip and turnover (high rings)

*most people regardless of ability will be able to do all the way up to step 5, give specific instruction for anyone that cannot get all the way to step 6 so they are not standing around, have them practice a certain step, or have them practice some false grip ring rows increasing in difficulty.

CROSSFIT WOD

4RFT

5/3 Ring MU / 12 C2B Pullups / 12 Pullups / 12 DIFFICULT C2B Jumping Pullups

12 Thruster 95/65

Ring MU scaled to bar, if no bar MU then change reps to 12 each round and scale to c2b, then to regular pull ups, then to difficult jumping pull ups.

ALL OUT WOD

5RFT

5 Ring Rows

5 Dips (Matador / Box)

10 Thruster (95/65) (65/45)

 

Choc Milk - Farmer Carry - 400m for time, 90/70 in each hand.

Tuesday 5/8/19 STRIKING CLASS

Warm Up (9 Min)

10 Pass through

10 cal Row

10 Hand Release pushups

High Knees Down and Back

Butt Kicks Down and Back

Dynamic Hammy (10R/10L) Using rubber bands lying on back with band wrapped one time around feet and hitting ground with heel and pulling higher each time with band.

Skills / 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; 10 Front Kicks (with rear leg) each leg

STRIKING WOD

5RFT

5 Ring Rows

5 Dips (Matador / Box)

10 (2,1,2,1) Heavy bag Combos

 

Wednesday 5/8/19

Warm Up/Mobility (0-10)-

 

Row 500m/Run 400m

10 Deep Squat Stretch

SNATCH WARM UP

 https://www.youtube.com/watch?v=OCROirKVi6M&feature=share

 

Strength/Skill (10-35)-

Muscle Snatch 5x2 Drop Between Reps (i.e., not touch and go full reset at bottom) - Work Up

Power Snatch 5x2 - Drop Between Reps (i.e., not touch and go full reset at bottom) - Work Up

Snatch 7x1 - Work Up, may need to drop some weight from power snatch but ideally we can squat snatch our max 2 rep power snatch.

 

CrossFit / All Out WOD - (40-60) OTM 15 min (5 rounds)

Min 1 - Bike 12/10 Cal

Min 2 - Row 15/12 Cal

Min 3 - 65 DU/20 DU/65 SU

 

Thursday 5/9/19

Warm Up/Mobility (0-10 min) -

Roll out calves 1 min. each

Lunge down w twist and lunge backward w Samson stretch

knee to chest down backward quad stretch back

 

Dynamic Hammy (10R/10L) Using rubber bands lying on back with band wrapped one time around feet and hitting ground with heel and pulling higher each time with band.

 

10 Fire Hydrants each side

 

20s Jane Fonda’s Each Side

 

WOD  CrossFit/All Out- (10-40 min)

Everyone should Run unless injured (If can’t run full distance cut the distance down to one they can run the entire time)

4x200m run - rest :30 between - rest as needed after all 4.

 

2x400m run - rest 1:00 between - rest as needed before next part.

 

2x800m run - rest 3:00 between

 

Accessory/Core - (40-60 min)

Tabata Hollow Hold (:20/:10x8)

Tabata Seated L-Sit (:20/:10x8)

Tabata Side Plank (:20/:10x8) Alternating R and L

*complete all 8 rounds at one before moving onto the next, 12 minutes for all of these to be done, cut one out if not a lot of time left.

Thursday 5/9/19 STRIKING

warm up (7 min cap)

3 rounds:

5/5 KB bent over row

10 air squats

5 dive bomber push up

10/10 mountain climbers

 

Skills / 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;

WOD: 3 minute AMRAP, 1 minute rest x 5 rounds:

10 double unders (2x singles)

10 (1,2,3,4) Heavy Bag Combos (Stepping off the X after each Combo)

10  burpees

10 hollow rocks

 

* after resting, pick up right where athletes left off

 

Friday 5/10/19

Warm Up (0-10min)

With empty BB,

9 mins

10 Good Mornings

10 Strict Press

10 Front Squat

5 Inch Worms with Push Up

5 Ring Row

 

Strength (10-30min) - RDL 6x6

NOTE: For All Out or less experienced athletes just have them do regular deadlifts

*lower weights than people will be used to , slow controlled movement, learning to set the hamstring and low back for normal deadlifts. Doesn’t need to touch the ground each rep based on flexibility, low back completely flat. Slight bend in the knee is fine.

 

WOD - (30-60min)  Mary-ish

AMRAP 18 MIN

4 Strict HSPU (Sub DB Strict Press Heavy)

8 Alternating Pistols (4/4) (Sub squat with heavy KBs or DBs)

12 C2B (Sub to reg PU, then to jumping C2B)

 

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