• Lauren Frankford

Chaka Weekly Programming: 9/9/19 to 9/14/19

We are already at week 4 of our 6 week microcycle leading into the 2019 Fall CrossFit Open! After hitting a week of high volume squats we will go back to heavy squatting, we will continue to refine our gymnastics technique and barbell cycling, as well as getting a dose of anaerobic work (think all out sprint!).

Monday: Today CrossFit will work on toes to bar under fatigue, the skill starts with 20 double unders (or :20 of practice) and then right into a max set of t2b to simulate being fatigued mid-WOD and having to get back on the rig. For the WOD we will focus on barbell cycling with squat cleans today, commit to a rep scheme and stick to your plan! Chaka Fit will tackle two AMRAPs with a strength focus, one with alternating push and pull and the other with two weighted core movements, and then class will finish out with a gasser of a WOD, no room for rest between the rowing and sled pushes!

Tuesday: Today we will hit up a 5x5 backsquat with the same weight across, be sure to rest adequately between sets so you can get through them all with great form! The WOD will be an AMRAP 12, low reps for each movement so look to go unbroken with minimal rest in transition! Chaka Fit will isolate each leg during their strength with Bulgarian Split Squats, and for the workout it's you against the clock...work through four rounds as fast as possible!

Wednesday: Today is our anaerobic day for both classes. CrossFit will work in a two minute window that ends in max bike cals, and then during the rest period will complete some structural work to aid in core strength. Chaka Fit will earn their rest by working through all of the movements as fast as possible! The quicker you complete the tasks, the more rest you get! Remember, it's meant to be a sprint so push HARD.

Thursday: Today's endurance day will be an EMOM for 30 minutes. Complete your work to earn some rest each minute. This is a long one that may seem easy to start but will build on itself so do your best to keep your heart rate steady.

Friday: CrossFit will complete three rounds of work, each with a 10 minute time cap and 3 minute rest following it. Record each round separately, can you stay consistent? Chaka Fit will work steadily for 36 minutes, during the AMRAP there is built in rest so minimize your rest especially because the reps are low and you should be able to transition from one movement to the next quickly!

Saturday: Chaka Fit features three different styles of workouts in one class! Kick off with an EMOM, move into an AMRAP and finish out with rounds for time! You will get a breather between each. CrossFit will tackle the Hero WOD, "Hammer". This is a great WOD to collect volume in pull-ups, AND work on hanging on to the barbell. Can you do the barbell movements unbroken?

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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