• Lauren Frankford

Chaka Weekly Programming: 7/1/19 to 7/6/19

After the doozy of "fun week" we just had, we are now into week 1 of our next cycle. This cycle will take a slightly different approach, it will be 6 weeks as opposed to our typical 12 week cycle. Reason being, we want to fit two microcycles in (separated by another fun week) before the second CrossFit Open of 2019 this fall. The focus of the next 6 weeks will be as follows: backsquat strength, snatch skill breakdown, and overcoming mental limitations in regards to transitions/rest during workouts. The transitional work will include working with heavier weights (lower volume) in workouts to develop your confidence to pick up the bar faster!

Monday: The week will kick off with a 5RM backsquat. Use 5 sets to climb to the heaviest set of 5 you are capable of while still maintaining all the points of performance. The WOD will be a sprint couplet of T2B and rowing, start to think about fast transitions! Chaka Fit will have their own version of leg day with the Bulgarian Split Squat. The WOD will also be a sprint, but then rest and repeat and try to beat your own time on the second round!

Tuesday: There will be a focus on gymnastics skill work today: progressions for handstand walking. The workout will be a test of fast transitions (you will see this WOD again)! Low rep, simple movements leave no excuse for you not to keep moving for 12 minutes. Chaka Fit will work on double under rhythm leading into their own AMRAP 12 of low rep, transition focused movements.

Wednesday: We will hit the snatch skill breakdown today, remember this is not about how heavy you can go, it's about perfecting your technique! These days are not classified as "heavy" days for us, the goal is to work on solid movement patterns. The "heavy" piece will come in during the workout today, with power cleans where you should be working around 80% of your max. Chaka Fit will work through some great accessory work to strengthen hips, back and core! Then dig in for 5 rounds for time with rowing, pull-ups and dumbbell work!

Thursday: Happy 4th of July! Classes are being held at 8am and 9am today, come in for one or both!

Friday: Double pulling in the CrossFit WOD today with C2B and rope climbs, it's going to be taxing on your grip! Chaka Fit has an interval style WOD with alternate work and rest segments for one minute each. Both classes will do an accessory buy out if time permits!!

Saturday: Chaka Fit will work through descending reps of thrusters and burpee box jump overs separated by 400m runs! CrossFit has a great looking partner WOD today, grab a friend and start your weekend off right!

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

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