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7.12.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min row/airdyne or jump rope, then 3 sets of 10 kb swings, 10 kb overhead squats, 100′ suitcase carry, then ….

5,4,3,2,1 with the empty bar: snatch grip deadlift, hang muscle snatch, rack jerk behind the neck, overhead squat

Mobility/Activation/Prehab: Shoulder

Strength:

Tall Jerks

A1.) Tall Jerk – 5 sets of 5 reps, adjust load each set, about 50-60% of jerk)

Strength:

DB Split Squats

A2.) DB Split Squat – 5 sets of 5 reps, each side, same challenge with all sets.

Metcon

“Plow the Fields” (No Measure)

2 Rounds For “Quality” (nothing to record)

2 min sled push (+0, +50lb*, +90), 20′ out, 20′ back or count 40′ increments (200 ft would be 5 increments)

2 min row for cal

2 min rest

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

Scaling Guide: This one isn’t ‘for time’ or ‘for reps’. Pace it so that you keep moving for the entire time. If you pace correctly, you’ll get about 1 20′ round trip sled push for every 4 calories of rowing (give or take).

Coaching Tips: You can start on the row or the sled but they must be completed in order. For example, if you start on the row, you’ll go right into the 2 minutes rest. Finish each row ‘strong’ because of the 2 minute rest. Pace yourself so you take as little rest as possible. The goal is to keep moving the entire time you are supposed to be ‘working’.

Metcon (No Measure)

3 Rounds of:

1 min plank, 1 min marching place with single db in front rack (switch hands as desired)

OR

3 sets of 15-20 GHD sit ups in a super set with 15 db step ups.