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1.9.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Context: Practice – Take your time on the metcon and really focus on quality movement, this one should be more of a grind and less wind.

St Petersburg Kb Warm Up Flow –

100′ suitcase carry each arm, 100′ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch

Mobility/Activation/Prehab: Hip

Skills & Drills

Pistols

Spend 8 minutes working on pistols and pistol progressions.

Strength:

Front Squat

A1.) Front Squat – 7 sets of 2 reps, adding weight each set if possible.

Gymnastics

Pull Ups (7 Sets of 4 Reps)

A2.) Weighted Strict Pull Up or Progression – 7 sets of 4 reps.

Metcon

“Russian Cindy” (AMRAP – Rounds and Reps)

AMRAP in 10 min

5 strict Chin-ups

10 KB goblet squats (Health: 26lb/Athletic*: 35lb/Performance: 53lb)

15 Russian KB swings (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 9 rounds, about 1.5 min per round. Scale Up: 15/30lb weighted pull up, 53/70lb kb.

Compare to: NEW WORKOUT!

Coaching Tips: Take the first couple rounds at a good fast pace, but slow down so you can maintain a good pace for the duration. If you are good with the pull ups, take your time on the squats. If the squats get hard, try and go fast on the other two movements.

CASH OUT

Metcon (Time)

4 Rounds for Time: 16 db deadlifts, 200m run

OR

3 sets of 12 db curls in a super set with 12 single leg deadlifts.