ChalkBox Training – ChalkBox Group Class
Warm-up (No Measure)
General Warm Up
Coaches Choice Mobility/Activation/Prehab: Ankle
A1.) Back or Box Squat – 7 sets of 3 reps, adding weight each set if possible.
Single Arm Ring Row
A2.) Single Arm Ring Row – 7 sets of 5 reps on each side.
“Diablo Mini Crippler” (AMRAP – Rounds and Reps)
In 7 minutes:
30 back squats (Health: 55lb/Athletic: 95lb*/Performance: 155lb)
Max double unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 150 – 300 reps
TEAM VERSION: 8 min AMRAP. 50 back squats split as desired. Take turns on the double unders (one person working at a time. Log only the double unders you performed).
Coaching Tips: Plan on breaking the squats up into decreasing sets such as 15, 10, 5, or 12, 10, 8, etc. If you need to take a short break, just keep the bar on your shoulders and pause for a few seconds. Don’t waste time getting that first set of double unders in. Your legs won’t cooperate, but they will recover! Keep your shoulders back and chest up. Focus on using your wrists and ankles and don’t lift pull your feet up if you can avoid it. It’s all in the wrists and ankles!
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP : 8 kipping pull ups, 16 Russian kb swings.
3 sets of 12 strict chin ups in a super set with 15 banded good mornings.
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