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3.4.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

500m Row then 3 rounds…

10 reverse lunge steps, 3 inch worms, 15 hollow rocks, then…

3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat

Mobility/Activation/Prehab: shoulder

Strength:

Barbell Lunges

Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Metcon

Metcon (Time)

For time:

100 ft walking lunge

21-18-15-12-9-6

Kipping Pull-up

Abmat Sit-Up

(repeat walking lunge after each set except last set of 6)

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

Scaling Guide: 10 – 20 minutes, about 7 minutes to get through the 18s.

Coaching Tips: Do some bigger set on the 21s and the 18s if you can. Break up the 15s and 12s but do big sets [again] on the last couple rounds. Make sure you pull-ups are legit (head over the bar and full arm extension at the bottom), and make sure you smart and not risking a hand rip. Wear knee sleeves or knee pads if you have them for the lunges. The knee must ‘kiss’ the floor every rep, and there must be full hip extension at the top.