Chelsea Fitness Training Centre


051819-052519 workouts

Saturday 5/18/19

 

Warm Up -(10min) Partner “Rowling”

Partners go up to 800-1000m stopping every 100 to try to hit exactly on the 100, any meters over or under, they both do that many burpees. Coaches give stretching to partner not working. Focus on overhead position (thruster, t2b) and squat.

 

Skill - (10-20) T2B, Teach active shoulders, teach hollow to arch or c and d swing, then teach C and D swing with knees to chest, next teach knees to chest with quick kick of the toes at the top.

 

Crossfit/ All out- (20-60)For Time (25 Cap)

30 Thrusters 95/65

30 T2B/ HKR/ V-ups/ Situps

25 Thrusters 115/75

25 T2B/ HKR/ V-ups/ Situps

20 Thrusters 135/95

20 T2B/ HKR/ V-ups/ Situps

15 Thrusters 155/105

15 T2B/ HKR/ V-ups/ Situps

10 Thrusters 185/125

10 T2B/ HKR/ V-ups/ Situps

 

 

Scale weights for first bar using following, blk 95/65, 65/45, 45/35, 35/15. Each around add 20lbs for men, 10-15lbs for women. If athlete does not want to change weights, we should use the weight for the round of 25 thrusters for the whole workout.

Scale T2B to knee raises, then to toes to rig. 

 

 


Sunday 5/19/19

Warm up

4 rds ;20 each

Med ball- side pass right side pass left, chest pass, squat pass

 

5 rounds

-  20 Goblet squat

-  20 Med ball sit ups

-  20 DB Push Press 

-  400m Row

- :60 rest

 

CM  if time permits

Get started here individually as athletes finish:

3 x 8/8 banded hammy curl

3 x 8/8 clamshells

 

Monday 5/20/19

 

Warm up/Mobility - (10min)

6 mins of following

10 Cal bike or Row

10 Spiderman Stretch (5/5)

5 Push Up to Down Dog

4 mins of following

5 Deadlift, 5 Front Squat, 5 Strict Press (empty bar)

 

 

Strength/Crossfit(10-30

Front Squat 5x3

 

Crossfit-(30-60) 

Amrap 12

6 Deadlift  (315/235 235/165 165/115 115/75) No singles!

6 Burpee

6 Ring Dip

 

All out 

Amrap 18

6 Deadlift 

6 Burpee

6 Ring Dip

6 air squats

 

Tuesday 5/21/19

Warm Up/Mobility(10 Min) – 

Crossover symmetry ATYT 8 reps or 2 ½ plates

Then 4 times through bottom

10 pass through

10 weighted lunges

10 burpee

 

 Strength/ Crossfit(10-35) - Split Jerk - 15x2 (ideally this is done as 2 reps on the minute, but with partners and limited racks, this may take a little longer)

 

Crossfit(35-60) 3RFT

Run 400m

1 legless rope climb/ 1 peg board/ Rope climbs

10 Power Snatch 115/75, 75/55, 55/45, 45/35

 

All out 

3 RFT

Run 400/ Row 500

1 Rope climb/ 3 Rope pull ups

10 alternating DB Snatches

 

Core

3 rds :30 each

R plank

Plank

L plank

 

Tuesday Striking

Warmup

6-7min

10 Pass Through

5 Push Up

5 Strict Pull Up/Ring Row

10 Air Squat

 

 

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; 

 

*Make sure athletes get off the “X” after each combo

 

Wod

E5MOM in Time remaining:

20 Air squats

10 (1,2,3,4,5,6) OR (1,2,1,2) Shadow Box Combos

10 Box Jumps ( 24/20)

10 burpees

Rest 1:00 Between Emom

Start where you left off

 

Wednesday 5/22/19

 

Warm Up/Mobility (12min)

Lax Ball back of Sh Blades

Foam Roll Lats

Stretch Calves

Then 6 min

5 ring row

5 strict press with empty bb

5 back squats with empty bb

 

 

 

Crossfit/ All out(12-30)-  Pull Up/Dip Complex

5 Strict Pull Up

5 Strict Ring Dip

10 sets for quality 

-obviously scale accordingly. Use mixed Grip, Use negative pullups for Scaled

 

Crossfit/ All out(30-60)

18 Min EMOM

Min 1: 17/14 Cal Row

Min 2: 65 DU

Min 3: 10 S2OH (135/95, 95/65, 65/45, 45/35) Should be UB but challenging.

 

Thursday 5/23/19

 

Warm Up/Mobility (10min)

15 Wall Squats

Then 6 minutes of 

3 Inch Worm with push up

6 Cal row or Bike

9 AKBS

Then

1:00/1:00Banded Hammy (Band at bottom of rig, use thickest bands, band pulled high into hip, one leg forward, hinge at the hip keep back flat) then

 

Crossfit / All out(10-30)- RDL 5x12

 

Crossfit / All out - (30-60) With a partner - Split however you want - 20 min CAP

100 Pistols Alternating (100 total)

100 Cal Bike

100 AKBS 70/53

100 Push Up

100 Cal Row

 

Thursday Striking

Warmup

15 Wall Squats

Then 6 minutes of 

3 Inch Worm with push up

6 Cal row or Bike

9 AKBS

 

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

 

Wod

EMOM 25

Min1: box jumps

Min2: 10 Heavy Bag (1,2,1,2) Combos

Min3: 100 m Sprint / 150m Row

Min4: 5 Heavy Bag Front Kicks each leg

Min5: DU/ Su

 

Friday 5/24/19

 

Warm Up/Mobility(10min) - Running Warm Up

 

All Down and Back

High Knees

Butt Kicks

Quad Stretch

Soldier Kicks

Tight Rope

Long Lunge

Jog, 50%, 75%, 75%, 90%

 

Crossfit / All out(10-45) - 

Run 1 Mile - rest 4:00 ( 1200)

Run 2x800m with 3:00 rest between (600)

Run 4x400, with 1:00 rest between (300)

 

Choc Milk - CORE (45-60)

30 Strict T2B

30 Strict Knees to Elbow

30 Strict Single Leg T2B

(if can’t hang from rig, do below)

30 Toes to KB

30 Seated L-Sit Toes over KB (Back and forth =1)

30 V-Up

 

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