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5.8.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 10 ring rows, 10 walking lunge steps (total), 10 sit ups. Then…

3 sets of 5 with an empty barbell: pause power snatch, hang scarecrow snatch, overhead squat.

Mobility/Activation/Prehab: Ankle

Weightlifting

Snatch Complex

Spend 10 minutes working up to a challenging pause power snatch plus hang power snatch plus overhead squat.

Metcon

“Load the Flintlocks and Board” (Time)

For time

1500m row (or 2 mile airdyne)

1 min rest

Then 5 rounds:

7 hang power snatch (Health: 35lb kb swing/ Athletic*: 65lb/ Performance: 95lb) or 10 American Kb siwngs (26, 53*, 70lb)

5 pistols per leg (alternate as desired)

40 single unders or 30 cross overs

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

Game Changer: If you finish in under 15 minutes, get back on the rower and row from minute 15 – 17 for max calories. Subtract 1 second for each cal rowed and log this time. Note original time and calories rowed into notes.

Scaling Guide: 12- 18 minutes, about 5:30-7:00 for the row, and 1:30 per round after

Coaching Tips: Push the pace on the row to see if you can get a new PR on your 1500m distance. The first round of the rest of it will be challenging because 1 min shouldn’t be enough rest to recover from the row. As you get your wind back, speed up on the middle rounds if you can. Scale the pistols to sitting down on a low box and standing on one leg if you can’t do pistols. For the cross overs, each time the rope goes under you it counts as one rep (cross-uncross is two reps). Either single unders or cross overs are considered ‘Rx’ for this workout.

CASH OUT

3 rounds

15 Arnold presses

15 abwheels

OR

21-15-9

push ups

knees to chest or strict toes to bar