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5.7.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

200m run with medball, sharing with partner, or 2 min jump rope. Then…

3 sets of 10 medball squat cleans, 10 kip swings, 10 wall ball, 4 downward dog into inch worms, 2 crab bridges.

Mobility/Activation/Prehab: Hip

Skills & Drills

Weighted Strict Ring Dip

Spend 8 minutes working up to a challenging set of 3 weighted strict ring dips (or progression).

Weightlifting

Squat Clean

Squat clean – 7 sets of 1 rep, adding weight each set if possible. Build to a 1 Rep Max.

See where you are at today on your cleans, but do not risk injury by avoiding failed reps.

Metcon

“Crimson Leaves” (AMRAP – Rounds and Reps)

AMRAP in 8 min

40′ oh plate lunge (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb)

20′ shuttle run with line touch, 8 reps (4 round trips, out and back = 2 reps)

10 kipping handstand push-ups (Health: db shoulder press, Athletic*: 10 kipping to one abmat, Performance: 10 head to floor)

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

Scaling Guide: 3 – 5 rounds, about 2 min per round. Scale Up: 2/4″ deficit on the kipping hspu.

Coaching Tips: Good shoulder mobility will make the lunges and the hspu easier. If you struggle with going overhead, spend some time between sets of lifting to do extra shoulder and wrist mobility. Keep you thumbs under the plate for the lunges (or you may end up dropping the plate on your head). The shuttle runs are one hand touch on the ‘line’ and they are 4 round trips. Focus on using the legs for the kipping HSPU. The harder you kick your legs, the easier the HSPU will be (and the less ‘blown up’ your shoulders will be for the next round of OH lunges)!

CASH OUT

Metcon (Time)

3 Rounds – 10 burpees, 15 wall ball

OR

3 sets of 15-20 banded tricep press downs in a super set with 15 loaded hip extensions