WOD

Workout of the Day 6 Week Cycle

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

All WODs | Barbell | Endurance | Olympic Weightlifting | Gymnastics

WOD

Workout of the Day 04-04-20

Conditioning28 Minutes, Every Minute on the MinuteM1 200m RunM2 20-30 Air SquatsM3 10-20 BurpeesM4 2

WOD

Workout of the Day 04-03-20

Strength3 x 8-12 Single Leg RDL each leg Conditioning10 Rounds or 15 MinutesTabata: (:20 work

WOD

Workout of the Day 04-02-20

Strength3 SuperSets 10ea Single Leg Glute Bridge 30 Frog Pumps Conditioning‘Deck of Cards Workout’*Different Exercises

WOD

Workout of the Day 04-01-20

Conditioning12 Minutes, As Many Rounds as Possible6 each Kettlebell Rotational Clean and Press12 Alternating Goblet

WOD

Workout of the Day 03-31-20

Strength / Skill3 Quality Sets of Handstand Push-Ups / Negatives / Stink Bugs Conditioning5 Rounds,

WOD

Workout of the Day 03-30-20

Strength3 x 12 Pause Single Arm Row Conditioning5 Rounds15 Deadlift 185/125 (20 Superpeople)50 Double Unders

Barbell

Barbell 03-29-20

MondayWarm-Up: Dumbbells 2 x 12ea Bent Over Row, Hang Power Clean, Strict Press10-9-8…1….8-9-10Bench PressStrict Pull-Up

WOD

Workout of the Day 03-29-20

Conditioning 6 Rounds 8ea Single Arm Clean & Press 10 Box Jumps 200 Meter Run

WOD

Workout of the Day 03-28-20

Conditioning ‘Death by Burpees’ Minute 1 Complete 1 Burpee, rest the remaining time Minute 2

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What sets Chimney Rock CrossFit apart in our program design is our 6 week cycles. Before and after each 6 week cycle, we test. Testing is critical because it allows the client to see the sought after progress they are training for. However, differentiating training from testing is also critical as it allows clients to build their capacity before we test it, and a training day and a testing is approached very differently. During each 6 week training cycle all clients will focus on various Aerobic (long, sustainable work) and Anaerobic (short, unsustainable efforts) conditioning. Each workout is expertly tailored to the individual client to ensure they are getting a safe and effective workout that meets their needs and goals.

By continually targeting specific types of conditioning progress is accelerated, and clients get to know their strengths and weaknesses as athletes. Furthermore, during testing we look at strength. ALL clients need strength development. During 6 week cycles strength in basic motor patterns are trained weekly to ensure progress in the targeted area. Some basic motor patterns are Knee Flexion (squatting), Hingeing (deadlifting), Overhead pulling and pushing, Horizontal pushing and pulling, and Core both isometric and rotational, as well as single leg hingeing and flexion. Through targeting we ensure progression is made in strength and we show our athletes strength has been gained during our testing weeks.