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12.1.18

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

General Warm Up-

Then Coaches Choice

Mobility/Activation/Prehab: shoulder

Metcon

“Harry, Ron, and Hermione” (Time)

For time – Teams of 3

100 hip extensions (or medball good mornings) one person working at a time

800m run together (or 1.5 mile airdyne/assault bike shared between partners)

Then 5 rounds:

3 rope climbs* – (Health: 3 rope laydowns per 1 rope climb); 1 person working at a time

30 push-ups; 2 people working at a time

45 goblet squats (Health: 26lb / Athletic: 35lb* / Performance: 53lb); 2 people working at a time

Then:

800m run together (or 1.5 mile airdyne/assault bike shared between partners)

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

INDY VERSION: 30 hip extensions/Good Mornings, 800m run, then 5 rounds of 1 rope climb, 10 push-ups, 15 goblet squats, then 800m run

Scaling Guide: 20 – 30 minutes, about 4-5 minutes for the runs and 3 minutes per round on the middle stuff. Scale Up: legless rope climbs

Coaching Tips: Get through the hip extensions as fast as possible, and have your fastest runner go last. Do not start the runs until the extensions are complete. The first runner back can start the rope climbs before their teammates come back. Be smart about breaking up the work so your team can get the fastest time. The slowest runner should be resting before the final run. Time is when the last runner comes in.