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5.9.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 10 ring rows, 10 push-ups, 10 squat jumps, 10 jumping jacks. Then… 3 sets of 5 reps of each with an empty barbell: shoulder press, good morning, front squat.

Mobility/Activation/Prehab: Hip

Skills & Drills

Broad Jump

Spend 6 minutes working up to a max broad jump or near max height box jump (from seated or standing).

Strength:

Front Squat

A1.) Front Squat -no box- 6 sets of 4 reps, same weight across, 75-85% of front squat.

Strength:

Weighted Strict Pull Up

A2.) Weighted Strict Pull Up (or progression) – 6 sets of 6 reps, same challenge with all sets.

Metcon

“Lost Feathers” (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

10 box jumps (Health: 12in, Athletic*: 20in, Performance: 24in)

10 burpees

At minute 0:00, 2:00, 4:00, and 6:00, perform 10 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

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

Scaling Guide: 4 – 8 rounds, about 1 min per round. Scale Up: 24/30in box, burpees to target 8″ above reach.

Coaching Tips: Start with the 10 wall balls, then stop where you are and perform 10 wall balls every two minutes. When you are done with the wall balls, go right back to where you left off. Try to get through the wall balls as fast as possible, even if it means you have to pace a bit right before the next set. Box jumps are jump-up-step-down. Jumping up or stepping up is allowed on the burpees.

CASH OUT

Metcon (Time)

3 Rounds – 20 suitcase lunge steps, 20 cal row

OR

3 sets of 15 db bent over rows in a super set with 12 Bulgarian split squats