• Lauren Frankford

Chaka Weekly Programming: 8/26/19 to 8/31/19

Tuesday, August 27th is the last day to order your Chaka Gear! Remember to check out the samples in the clubhouse or just place your order HERE!

This is week 2 of our microcycle that will lead up to the second CrossFit Open of 2019! The heavy backsquatting will continue, along with gymnastics practice, barbell cycling, and a touch of anaerobic training to help increase our threshold of work capacity!

Monday: Both classes will hit an aerobic style workout today with two chunks of work separated by a rest. CrossFit will work through two AMRAPs where both of Chaka Fit's segments will be five rounds of a couplet.

Tuesday: CrossFit will start off class with practice of two gymnastics movements: toes to bar and handstand walks. Don't have them mastered? Today is a great day to work on progressions! The WOD will be a descending rep couplet of Power Snatches and bar facing burpees. Practice your rhythm for a two foot take off on the jump over the bar! Chaka Fit will use the sandbags for a chipper and then finish out with challenging core work!

Wednesday: The strength work will be sprinkled between the anaerobic work for the CrossFit class today. The top half strict press is great prep for the strict handstand push-ups you may see in the upcoming Open! Chaka Fit will alternate high intensity movements with structural movements, only record times for the starred (*) items, that means go ALL OUT!

Thursday: Today's workout will test your ability to pace yourself. Repeat the same work for 6 rounds, can you keep your time/reps similar across all rounds?

Friday: After weeks of sets of 5 for the backsquat, you will have a chance to push yourself to a heavy single today! (Hint: Your 5RM should be approximately 85% of your 1RM) For the workout you will have a buy in each minute of 20 mountain climbers before you work to tackle 50 reps of Hang Squat Cleans and 50 Alternating Dumbbell Snatches. Chaka Fit will focus on strength to start class with a bench press, cossack squats, and hollow holds! The WOD will be a burner of an AMRAP with everyone's favorite...burpee box jump overs!

Saturday: Chaka Fit will tackle a partner chipper! Go in any order but finish all of the reps of one movement before you check it off your list and move on! CrossFit will get a shot at "Holleyman", get a whiteboard to check off all THIRTY rounds!!

Sunday: Open Gym, 10am-12pm.

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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