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6.3.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

100m run with med ball. Then…

3 rounds of 10 air squats, 10 kb swings, 4 ‘halos’ per side. Then…

5,4,3,2,1 with an empty bar: straight leg deadlift, hang squat clean, shoulder press, overhead squat

Mobility/Activation/Prehab: Shoulder

Weightlifting

Squat Clean

A1.) Squat Clean – 6 sets of 2 reps, same weight across, 75-85% of clean.

Weightlifting

Weighted Strict Ring Dip

A2.) Weighted Strict Ring Dip, progression, or db bench press – 6 sets of 5 reps, same challenge with all sets.

Metcon

“Sunspots” CF Classic (Time)

5 rounds for time of:

9 Deadlifts (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb) or 12 with dbs (20lb, 35lb*, 50lb)

6 Hang Power Snatches (Health: hang power cleans, same, same) or 9 with db (same), alternate arms as desired

3 Overhead Squats, (Health: 6 front squats, same, same) or 6 with dbs (same) alternate arms as desired

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

Scaling Guide: 4-12 minutes, about 1:30 per round. Scale Up: 105/155lbs.

Coaching Tips: Be sure to be thoroughly warmed up before starting, and practice the reps and the transitions. There isn’t enough time to ‘ease’ into it. Plan on hitting it hard from the beginning. These are regular grip deadlifts, but you may want to stop at 8 reps and change to a snatch grip for the last DL rep. Make sure you complete the deadlift before going into the hang power snatch (do not just snatch it from the floor). Do not let your breathing compromise the OHS. If you are gassed, rest before the last snatch so you can do the OHS safely.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP- 15 hollow rocks, 15 wall ball

OR

3 sets of 10-15 strict leg raises in a super set with 15 loaded glute bridges.