Workout of the Day 6 Week Cycle
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
WOD
Workout of the Day 10-18-19
CrossFit Conditioning / Competitor: 30 Minutes, Every Minute on the Minute 150-200 Meter Run 5
WOD
Workout of the Day 10-17-19
Strength: 3 x 8 Minute EMOMs w/ 2:00 breaks between pairs A1. 0:50 Dual KB
WOD
Workout of the Day 10-16-19
CrossFit Conditioning: Teams of 3, I Go, You Go, You Go 3 Rounds Each 15
WOD
Workout of the Day 10-15-19
Strength: Deadlift 16-14-12 CrossFit Conditioning: 5 Rounds 10 Push-Ups 15 Box Jumps 20/16 300 Meter
WOD
Workout of the Day 10-14-19
Strength: Box Squat 16-14-12 CrossFit Conditioning: 8 Minutes, As Many Reps as Possible 2-4-6-8…. Dual
Barbell
Barbell 10-13-19
MondayWarm-Up: 3 x 10 DB Bench & Chin-Up1-5-1-5-1-5 Bench Press3 x 15 Bent Over Row3
WOD
Workout of the Day 10-13-19
CrossFit Conditioning / Competitor: Partner I Go, You Go 3 x 400 Meter Row (500)
WOD
Workout of the Day 10-12-19
CrossFit Conditioning: 10-12 Rounds 5 Ring Row 10 Box Push-Up 15 Air Squats 200 Meter
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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.
