• Lauren Frankford

Chaka Weekly Programming: 5/27/19 to 6/1/19

Week 9 is here! Hard to believe we are nearing the end of our cycle already. Remember, that once this cycle is over we will have another "FUN WEEK". Our fun week will be based on workouts from you! Be sure to submit your favorite WODs to chakacrossfit@gmail.com. This could be one that you have done before, or one that you make up on your own!

Monday: Happy Memorial Day! The only class today will be at 9am for "Murph". Come out and celebrate by taking on this workout solo or with a partner! Coaches will offer many ways to break the reps up to make it manageable!

Tuesday: CrossFit will work on a combo of clean pulls and heavy power cleans today as we get back at training to improve the lifting complex that we tested in April. The WOD for today will be a good chance to work on your rhythm for box jump overs as we continue to prep to repeat "Fight Club". Chaka Fit will work on some explosiveness with high box jumps, push yourself out of your comfort zone and see how high you can go! The WOD is 5 consecutive intervals that all end in a bottleneck of burpees!

Wednesday: CrossFit's front squats today will be a new variation...banded. Adding bands over the collar of the bar will provide resistance through the entire movement by pulling the bar toward the floor You will never be at a position of mechanical advantage! The WOD today is for time with a descending into ascending rep scheme, be strategic with splitting up your reps early so that you can keep pushing the entire workout. Chaka Fit will get a chance to practice some challenging movements in an EMOM setting with rope climbs, overhead lunges, and DOUBLE Russian kettlebell swings.

Thursday: Today has two back to back WODs that start and end with 800s. The goal is to try to keep each 800 at an even pace. As always, if needed, you can sub the runs for the rower or bike, or just scale the distance for the run if you still want to get some fresh air!

Friday: The interval work in CrossFit this week comes in the form of four rounds for time, with each round ending in a rest. Attempt to complete each round in the same amount of time! Chaka Fit's intervals will be controlled by a clock, work for 6 minutes alternating with rest for two where the goal is to complete the same amount of work each time!

Saturday: "Yvonne" will be the workout featured in the Chaka Fit Class, grab a partner and split the reps however you would like AND choose which order you do the movements in! CrossFit's workout will be a two parter based off of the Rogue Invitational. The first one will be a biathlon featuring the bike and basketball!! The second one will be the girls WOD, "Amanda"!

Sunday: 10am-12pm Open Gym.

32 8th Street, Suite 11, New Cumberland, PA 17070  E-mail: chakacrossfit@gmail.com Tel: 717-710-2497 

*easiest access via 11th Street

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