Blog Search

11.28.18

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 5 push ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick ups per leg, 1 crab bridge for 10s. Then 3 sets of 5 with an empty bar: straight leg deadlift, shoulder press, back squat, bent over row.

Mobility/Activation/Prehab: hip

Skills & Drills

Overhead Carry (5 Sets of 1 Rep)

Spend 10 minutes working up to a challenging overhead carry 20′ out and 20′ back (with dbs or a barbell).

Metcon

“Hot Pants” (6 Rounds for time)

Every 4 minutes for 6 cycles. Record time for each cycle.

10 back squats (Health: 55lb / Athletic: 85lb* / Performance: 135lb) or 13 with Dumbbells (Health: 15lb / Athletic: 30lb*/ Performance: 45lb)

40′ walking lunge

15 chest-to-bar pull-ups* (Health: band assisted)

80′ overhead dumbbell carry -two hand- (Health: 15lb / Athletic: 30lb*/ Performance: 45lb)

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

Scaling Guide: 2:30-3:30 per round. Scale Up: 105/155lb back squat, 80′ overhead carry AND 80′ farmer carry every cycle.

Coaching Tips: Plan on using a weight you can do the back squats unbroken. Use a high bar technique and keep the torso vertical. Do not push off the legs during the lunges. Break up the chest to bars often to save the grip for later rounds. Only do the overhead carry if you can lock out your arms. Do single arm carries or farmer carries otherwise.