ChalkBox Training – ChalkBox Group Class
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
A1.) Tall Jerk – 5 sets of 5 reps, adjust load each set, about 50-60% of jerk)
DB Split Squats
A2.) DB Split Squat – 5 sets of 5 reps, each side, same challenge with all sets.
“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)
3 sets of 15-20 GHD sit ups in a super set with 15 db step ups.
2019 07 11