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6.13.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 sets of 10 jumping squats, 10 sit ups, 10 ring rows, then…

3 sets of 5 with a kettlebell: straight leg deadlift, goblet squat, Russian swing, reverse lunge step (5 per side)

Mobility/Activation/Prehab: Shoulder

Skills & Drills

Broad Jump

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

Metcon

“Run Aground” (AMRAP – Rounds and Reps)

In 20 minutes AMRAP (of the couplet) – partner workout

One partner rows 500m or ¾ mile airdyne

Other partner performs max rounds:

4 strict weighted pull ups Health: (assisted, Athletic*: +10lb med ball, Performance: +20lb med ball)

10 ‘high’ box jumps (Health: 20in, Athletic*: 24in, Performance: 30in)

(Partner picks up where the other left off)

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

Scaling Guide: Record rounds of pull ups and box jumps only (rows do not count). 10 – 16 rounds combined for both partners

INDY VERSION: 2 rounds of 5 strict pull ups, 10 ‘high’ box jumps, then 500m row, 1 min rest. 20 minutes

Coaching Tips: Flip a coin plate to see who starts on the row. Pace yourself so you can get right off the rower and go into where your partner left off. Remember that the faster you row, the less time your partner will have to get rounds. Make sure you are not using your arms too much on the pull of the row, or it will affect pull up performance.