• Lauren Frankford

Chaka Weekly Programming: 8/19/19 to 8/24/19

It's time to order Chaka Gear!! Click on the link HERE to place your order. There are samples available in the clubhouse if you would like to try them on! Orders are due by August 27th!

We are at week 1 of the second half of our microcycle. After this second six weeks we will have one more "fun week" before we transition into the Fall 2019 CrossFit Open! The Open will be another five weeks with a workout announced every Thursday night, to be completed on Friday at Chaka! Over the next six weeks we will continue to work on our backsquat strength, with overhead strength sprinkled in (remember those strict handstand push-ups in the last Open?). We will transition through some anaerobic work to get you firing at a high intensity, coupled with some barbell cycling and gymnastics practice/volume!

Monday: CrossFit will kick off the strength development for strict handstand push-ups by doing an unsupported dumbbell strict press, and finish up class with a mini up and down chipper that will hit some good volume for wallballs and toes to bar in particular. Chaka Fit will tackle a new movement in their strength work today and then max out on reps at one minute stations!

Tuesday: Today will be the first taste of anaerobic work, you will be expected to work at a high intensity followed by rest that will allow you to recover to be able to repeat your performance. The format for today's work will be team style, so while you are resting cheer your teammates on! Chaka Fit will tackle some high intensity work today in a partner style WOD, where one works and one rests!

Wednesday: A waveload of backsquats will be the strength for today! Your last set of 3+ should be heavier than your 5RM...can you push for 5, or more?? The workout for today is a couplet in the style of an AMRAP that is a play on 17.5, how many rounds can you get today? Chaka Fit class will kick off with some dumbbell work for the strength portion and then they will tackle an AMRAP 16 where the dumbbells will stick around and be paired up with running and toes to bar!

Thursday: Today's endurance style workout is a Hero WOD called "Dallas 5". On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. This workout is a series of five, AMRAP 5's.

Friday: Class will kick off with some gymnastics work including chest to bar pull-up practice and v-ups to strengthen your core for toes to bar! The WOD will be all about barbell cycling, grip intensive for sure! Chaka Fit will work on pistol progressions and gain some experience getting inverted with wall walks in their strength portion. The workout will pair wallballs and sit-ups in descending reps with a steady set of 20 double unders after each round.

Saturday: Chaka Fit will descend from 21 to 3 with five different movements, complete them all and record your time CrossFit will hit some interval work for their WOD...four rounds, each for time with a three minute break between. Record each round separately and perform the movements in a different order each time, can you keep your times consistent for all four rounds?

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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