• Lauren Frankford

Chaka Weekly Programming: 6/10/19 to 6/15/19

Week 11 is here! Next week we will retest, and then it's on to a FUN WEEK! Don't forget to submit any ideas for our fun week that you would potentially like incorporated into the programming! Just email chakacrossfit@gmail.com to submit your ideas!

Monday: The week will kick off with some heavy single leg work in the CrossFit Class, that will simultaneously force you to work your core too. Bulgarian split squats are challenging but effective. Choose a front loaded weight today with either a barbell in the front rack or a ketllebell in the goblet position. The WOD is a series of EMOMs where you alternate :30 of work and rest, this interval training should be fast! Chaka Fit will work on some overhead strength and toes to bar skill followed by their version of intervals in the form of a Partner WOD!

Tuesday: CrossFit will be pushed to work for time with 3 mini workouts separated by 3 minutes of rest. Don't be deceived by the rest, you will still need to find a pace so that you can finish strong! Chaka Fit will have the mental challenge of pushing hard within three 8 minute AMRAPs with a twist of ascending reps each round!

Wednesday: This week we will put the finishing touches on our training for the strength complex by doing a few heavy power clean singles. Develop the confidence in moving heavy weight so you are ready for our retest next week! Class will end with a grinder of a WOD, buckle down and power through this 16 minute AMRAP. Chaka Fit's strength will focus on unilateral movements, a great way to be sure you are developing each side of your body equally and to prevent imbalances! The WOD will cover five rounds, move quickly to avoid doing too many mountain climbers because they are the buy in each minute!

Thursday: Each of the eight 5 minute windows of work will start with either a run or a row (or choose the beloved bike!). The faster you move the more rest you will earn before the beginning of the next 5 minute window.

Friday: The last of the explosive work for our cycle will be with single leg box jumps. Start out low with a plate and see how much power you can generate with one leg by increasing the height each attempt! Finish out with "Nancy", a great running and overhead squatting couplet! Chaka Fit will endure 20 minutes of work. This work will be split into four segments of five minutes, each ending with max Russian twists.

Saturday: For Chaka Fit grab a team of 3 and tackle four different stations where you will accumulate max reps with your team. The CrossFit class will mimic two workouts from the most recent Granite Games!

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