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3.13.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 sets of 10 jumping squats, 10 sit ups, 10 ring rows, then …

3 sets of 5 with a kettlebell: straight leg deadlift, goblet squat, Russian swing, reverse lunge step (5 per side)

Mobility/Activation/Prehab: ankle

Skills & Drills

Pistols

Skill Practice Warm Up: Spend 8 minutes working on pistols and pistol progressions

Metcon

“Jewel In the Dark” (AMRAP – Rounds and Reps)

4 cycles, 5 minute each, counting rounds

Health: Row (Health: 400m / Athletic: 500m* / Performance: 600m)

Then max rounds with the remaining time

40* Double Unders (Health: 80 singles)

12 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

8 reverse lunge steps with plate overhead 4L/4R- (same weight) alternate if desired

2 min rest between cycles. Start round where you left off (after each row buy in)

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

Scaling Guide: 5 – 8 rounds. About 2 min for the rows, then 1:30 per round after. Scale Up: Perform 100m of suitcase carry (53/70lb kb), at some point during the 2 min rest.

Coaching Tips: You can start with a hard first row but be aware that the best strategy is going to have a steady pace for all of the rounds. You will want to be able to get right off the rower and go into the double unders. Keep the back flat on bumper plate burpees by dropping your hips lower when you pick up the plate. Do the reverse lunges in place, alternate as desired. Make sure you keep track of your rounds and start where you left off from the previous round.