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3.9.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

General Warm Up then…

3 sets of 10 ‘Jones squats’, 10 ring rows, 30s plank or planche progression, 10-20m kb single arm oh carry

Mobility/Activation/Prehab: hip

Weightlifting

Clean and Jerk

Each minute on the minute for 7 minutes perform 3-5 clean and jerks (shoot for your “Grace” weight).

Build up on weight first.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Wod

25 minute AMRAP (As many rounds as possible) – Teams of 3

30 Back squats (Health: 55lb, Athletic 85*lb, Performance: 135lb) or 36 with DBs (20lb, 35lb*, 50lb) take from ground. if your struggle with a deep squat use dumbbells on a box

30 burpees over partner (other two partners stay in plank)

400m run with heavy slam ball or bumper plate -two items per team- SB: (45/60*/80), pairs of plates: (15/25*/45)

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

Scaling Guide: 3 – 5 rounds, about 7 minutes per round. Scale Up: 105/155lb bar OR only use two people.

Coaching Tips: Split up the work so that people with more capacity end up doing more of the work. The key is to make sure everyone is resting at the same time (when rest is needed). Keep the torso vertical to avoid blowing up the back on the squats. Elbow planks are desired for the planks, but BOTH of the other teammates must be in a plank for the reps to count. Everyone must run together, but the sandbag/plates can be split up/shared any which way.