• Lauren Frankford

Chaka Weekly Programming: 11/4/19 to 11/9/19

We need your uncarved pumpkins! Please drop them off at Chaka by Wednesday, November 27th!

We are at the final week of the 2020 CrossFit Open, Dave Castro will have one more surprise workout for us that we will tackle in classes on Friday. And then on Sunday we will kick off the second installment of the Chaka Boot Camp! Class will begin at 10am, all punch cards are valid to attend class, if you do not have a punch card you can purchase a Boot Camp specific card for $80 (10 classes).

Monday: CrossFit's strength portion will focus on the bar path for the Snatch with a Snatch deadlift into a Power Snatch. The WOD will have you pushing against the clock to earn your rest, work on putting the pedal to the metal on this one! The Chaka Fit WOD will tax your whole body as you push through 7 man makers for 7 rounds, alternated with a stint on the rower. Just keep repeating...push-up, row right, row left, squat clean, thruster!

Tuesday: All barbell, all day for the CrossFit WOD. Try to be efficient with splitting up your reps so that you aren't doing a lot of "bonus reps" aka cleaning the bar back into the front rack to finish your lunges. Chaka Fit will get after 4 different couplets, each in an 8 minute AMRAP format. You will be afforded two minutes to transition between each segment, rest up and keep pushing!

Wednesday: Today's CrossFit strength will feature opposing push and pull movements both with the dumbbell. The WOD will be a series of spicy AMRAPs, five times you will work through a three minute segment of double unders, burpees and wallballs! Can you push hard AND stay consistent with your total number of reps? Chaka Fit will also work through opposing push and pull movements but with bench press and pull-up negatives. The WOD will push you to earn as many reps as possible in 60 seconds before you transition to the next kettlebell movement. The goal is to maintain the same number of reps for all 4 rounds.

Thursday: Today's endurance WOD is a throwback from earlier in 2019, 10 rounds of moving...try to limit your rest as much as possible. Class will end with an accessory buyout utilizing an empty barbell for good mornings and the rower for ab work.

Friday: CrossFit Open WOD 20.5, TBA

Saturday: Chaka Fit will get a sampling of 4 different dumbbell movements, dumbbells provide a great opportunity for you to develop unilaterally, that way your stronger side doesn't take over for your weaker side! The style of the workout will be three mini WODs separated by 5 minutes of rest, it will be a long grinder for sure! The CrossFit Class will have you race against the clock, the faster you finish the fewer rope climbs you will have to do! The conflicting movement of pull-ups will tax your grip to make it tougher to get up the rope, be sure to plan to split your sets up early to save your hands and forearms!

Sunday: 10am Boot Camp (must have any punch card), 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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