Blog Search

2.6.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope, then 3 rounds of 5 strict burpees, 10 kb swings, 5 per side kb halos, 5 boot strappers. Then… 5,4,3,2,1 with the empty bar: snatch grip deadlift, high hang power snatch, low hang squat snatch, overhead squat

Mobility/Activation/Prehab: Ankle

Skills & Drills

“Ring Outs”

Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).

Metcon

“Open 18.3” (AMRAP – Rounds and Reps)

AMRAP in 14 min or 2 RFT

100 Double Unders (Health: 100 singles)

20 Overhead Squats (Health: 35lb women/45lb men, Athletic: 80lb*, Performance: 115lb) or 30 single arm db OHS -alternate as desired- (15lb/30lb*/45lb)

100 Double Unders (Health: 100 singles)

12 Muscle-ups (Health: pull up, Athletic: 12 pull up or assisted pull up + 12 strict ring dip, Performance*: Muscle up)

100 Double Unders (Health: 100 singles)

20 Dumbbell Snatches (Health: 20lb women/35lb men, Athletic*: 35lb, Performance: 50lb)

100 Double Unders (Health: 100 singles)

12 Bar Muscle-ups (Health: pull up, Athletic: 12 pull up or assisted pull up + 12 strict ring dip, Performance*: Muscle up)

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

Scaling Guide (Performance): Women: 220 reps – 500 reps. Men: 220 reps – 600 reps.

Coaching Tips: Get through the double unders at a good pace, but do not go so fast you get sloppy and waste energy. Try to break up the overhead squats by resting the bar on your back and avoid putting it down if you can. Slow down a bit on the second set of double unders so you will be more ‘fresh’ for the muscle ups (or pull up/ring dip combo). Speed up again on the double unders so you’ll have more time do the db snatches. Use your hips on everything to save your shoulders from doing extra work (you’ll need them for all of the double unders)!

CASH OUT

Metcon (Time)

For Time: 200m run or 1/4 mile airdyne, accumulate 60s per side side plank, 200m run or 1/4 mile airdyne.

OR

3 sets of 15 banded face pulls in a super set with 12 Bulgarian split squats