Workout of the Day 6 Week Cycle
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
WOD
Workout of the Day 06-27-19
Strength Dumbbell Incline Bench Press 6-6-4 CrossFit Conditioning AMRAP with a Partner 2:00 DB Push
WOD
Workout of the Day 06-26-19
2 Sets:9 Minutes, As Many Rounds as Possible 450 Meter Row 7 Push Up /
WOD
Workout of the Day 06-25-19
Skill 8 Minutes, Every :30 2 High Hang Power Clean 2 Low Hang Power Clean
Olympic Weightlifting
Olympic Weightlifting 06-25-19
TuesdayLast Oly Session before Oly class takes a break for the summer! Come and Max-Out
Barbell
WOD
Workout of the Day 06-24-19
Strength Thruster 4-3-2 CrossFit Conditioning 15-12-9-6-3 Hang Squat Clean Thrusters 30/20# 5-5-5-5-5 Pull Ups (Jumping
WOD
Workout of the Day 06-23-19
CrossFit Conditioning 3 x 8:00 EMOM w/ 2:00 break b/w A1: 30m Single Arm Dumbbell
WOD
Workout of the Day 06-22-19
CrossFit Conditioning‘Scaled ’21 Guns’21 Minutes, As Many Rounds as Possible 200-400 meter Run 12 Push-Ups
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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.
