Chaka Weekly Programming: 7/29/19 to 8/3/19

Here we are at week 5 of our microcycle! This week's foundational movement will be the push jerk, we will continue to progress with our snatch breakdown and strength focus of the backsquat. Monday's EMOM will be our transition work, but this time you will be forced to work for 2 minutes before you can take a break! Monday: We will break down the push jerk today before climbing to some heavy reps to force you to use your HIPS! Then onto an EMOM where the first two minutes will end in max reps and then you will get a minute to rest, so 2 minutes on, 1 minute off. Resist taking a break until your scheduled rest! Chaka Fit will push you over five rounds for time of rowing, box jumps and th

Chaka Weekly Programming: 7/22/19 to 7/27/10

Welcome to week 4 of our microcycle! We will continue to hit up the heavy backsquats, breakdown the snatch using light weight for a technique focus, and keep addressing the mental approach to WODs to limit transition time between movements or even sets within a movement. Monday: Today we will reinforce that aerobic base with a long workout, which is a play on the Hero WOD "Glen". We have partitioned the workout to help you move through it more quickly and subbed out the running for rowing and biking! Chaka Fit will take on two back to back AMRAP 16's, find a pace and move! Tuesday: Today we are back at the backsquat! You will work to climb heavier than your original 5RM with a descendi

Chaka Weekly Programming: 7/15/19 to 7/20/19

We are now at week 3 of our microcycle. The same themes will carry through this week with working on squat snatch technique, focusing on strength with the push press and deadlift (the backsquat will come in the WOD on Saturday). No matter how long you have been a Crossfitter, it's always important to focus on the foundation so you will see some more detail with coverage of the push press and deadlift. A low rep sprint will be the transition work, mentally prepare yourself to NOT STOP WORKING! Monday: Today we will work on our comfort level in the bottom of the overhead squat by hanging out down there with a pause. Again the focus isn't strength, but improved technique and positioning s

Chaka Weekly Programming: 7/8/19 to 7/13/19

We are in week 2 of the current microcycle. This week we will continue to progress with our snatch technique, and we will use the backsquat 5RM weight from last week to complete this week's sets of backsquats. Remember, continue to focus on transitions and limiting rest. We will use an EMOM to build in your rest and not allow you to take more than allotted! Monday: We will hit up some overhead pressing strength today in a waveload. You will complete two descending sets of 7-5-3 as the reps decrease you will increase the weight. The second set will be heavier than the first. The WOD will be in EMOM format, this is a repeat from March. It's one of those that looks manageable on paper,

32 8th Street, Suite 11, New Cumberland, PA 17070  E-mail: Tel: 717-710-2497 

*easiest access via 11th Street

© 2018 by CDL Health & Fitness, Inc. Proudly created with