• Lauren Frankford

Chaka Weekly Programming: 8/12/19 to 8/17/19

We have come to the end of our six week microcycle and are pivoting as we transition into the next six weeks that will lead up to the 2019 Fall CrossFit Open! This week we will tie up some loose ends (take another look at the Snatch, and continue to backsquat) as well as tackle some of the workouts from last week's CrossFit Games! There aren't many sports where you can directly measure yourself against the professionals, enjoy the chance to challenge yourself this week with workouts that the best of the best have completed!

Monday: While we are fresh we will start off the week with our backsquat, this week we will reduce to three sets of five, but the last set is a max set of 5+. Don't pause for more that :02 at the top, but see if you can grind out more than five reps! Then we will tackle Ringer 1 and Ringer 2 from this year's Games, if you've never tried toes to rings today is your chance! Chaka Fit will kick off the week with a WOD from the Teen/Masters Division in 2019, featuring Rope Climbs! Don't have Rope Climbs? Today is the day to get in and learn the technique before the workout!

Tuesday: Today we will tackle a classic girl WOD that was featured in the Games this year, "Mary". She's a gymnastics AMRAP, we will take some time before class to cover handstand push-ups so if you've always wondered if you could do them make sure you get to class today! Chaka Fit will complete a modified version of the 2017 "Quattrain" workout from the Games. Post-WOD you will be challenged to hang from the rig as long as possible!

Wednesday: Today we will revisit the videos of your snatches from seven weeks ago, take some time to climb to a moderate weight and see if your technique has improved! The WOD today has a 20 minute time cap, and is the first workout from the 2019 Games...put your snatches to the test today! Chaka Fit will start off with a push and pull WOD using dumbbells and then work through three sprint style WODs from 2016 and 2017. For the workout, the faster your push through the more rest you will earn!

Thursday: Our endurance day will be a three part workout, first we will do a play on the "Ruck Run" from this year's games, then we will tackle the Row Burpee WOD from the Teen/Masters Division, and finish with a play on the Swim Paddle with some movements to simulate that workout.

Friday: We will start off class with a Squat Clean Ladder, you choose your starting weight (recommended 80% of max), but you must climb by only 5# each minute for 10 minutes! See how heavy you can climb! Then we will race through the Sprint Couplet! Chaka Fit will work through a descending rep ladder of shoulder to overhead for the strength and then finish out with Chaka's version of the 2011 Triplet Sprint.

Saturday: Chaka Fit will team up in groups of three to tackle a 22 minute AMRAP, and finish up with 100 Box Jump Overs for time as a team! CrossFit will hit up the Down and Back Chipper of 2019 from the Teen/Masters Division!

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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