ChalkBox Training – ChalkBox Group Class
Warm-up (No Measure)
3 rounds: 8 ring rows, 8 push-ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then…
3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat
Spend 8 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS.
Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)
Metcon (AMRAP – Rounds and Reps)
In 22 minutes
1500m row (all levels) Log this as its own benchmark.
2 min rest
Then max rounds with the remaining time:
6 power snatch (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
6 Overhead squats (Health: Front Squat, Athletic:*/Performance: same)
6 dumbbell weighted strict pull-ups (Health: assisted, Athletic: 10lb, Performance: 25lb)
40′ bear crawl
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 7 rounds, about 6-7 min for the row, then 2 min per round after. Scale Up: 95/155lb bar, 25/45lb weighted pull ups, 20’ handstand walk instead of bear crawl
Coaching Tips: Weighted pull-up must be done with a dumbbell to be “performance.” Row the 1000m as if it were a workout itself. Log your score on this as a benchmark by itself. Be smart about the power snatches and overhead squats. If you cannot do a challenging load due to shoulder issues, change this to power cleans and front squats (including part way through the workout if needed). Keep the pull ups strict and hold the dumbbell between the feet, ankles, or thighs. Go fast on the bear crawls and rest often. Avoid staying in the ‘up’ position to long.
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