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7.22.19

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ChalkBox Training – ChalkBox Group Class

Warm-up (No Measure)

2 min jump rope, then 2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then…

5,4,3,2,1 of muscle clean, shoulder press, thruster

Skills & Drills

Double Unders

30s on, 30s off, for 5 minutes of jump rope/double under practice.

First 30s: just warm up, focus on your breathing. 2nd: work on higher jumps, slower rope. 3rd: go as fast as possible (so you trip up a couple times). 4th: go as slow as possible. 5th: Go for a big unbroken set

Strength:

Jerk or Push Press

A1.) Jerk or Push Press – 6 sets of 3 reps, same weight across, 75-85%.

Bulgarian Split Squats

A2.) DB Split Squat – 6 sets of 6 reps, each side, same challenge with all sets.

Metcon

“Jackie” (Time)

For time:

1000m Row

50 thrusters (Health: 35lbs, Performance/Athletic*: 45lbs,) or 50 with dbs (15/20*lb dbs)

30 kipping pull-ups (Health: band assisted or ring row)

OR “Jacked Jackie”

1000m Row

50 thrusters (Athletic*: 45lbs, Performance: 65lbs)

30 chest-to-bar pull-ups

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

Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes

Coaching Tips: The reason this one doesn’t have scaling/progressions different for men and women is because as an ‘original’ CrossFit benchmark from a long time ago didn’t distinguish between men and women for weights/distances! A while back we started to build our workouts so that men and women are finishing with similar performances and receiving the same training stimulus and that is what most of you are familiar with now. In the effort of ‘historical accuracy’ we like to keep this one true to its roots (so men and women won’t be able to compete with each other very much).

The coaching tips for both men and women are pretty much the same though! Pace the row. The goal is to be able to get off the rower and hit a decent sized thruster set. Avoid the temptation to speed up toward the end of the row! If you can bias to use a bit more hip and arm pull (vs knee bend) on the last 10-20 strokes you’ll be more fresh for the thrusters. Keep a steady pace on the thrusters and try to get it done with some good sized sets. The weight should be light enough that you can work on ‘falling’ with gravity. Think “down fast” so you aren’t wasting energy. Keep your form, but you can probably push yourself to do bigger sets than you might realize. Break up the pull ups so you can finish strong (don’t do so many in the beginning that you have to do a lot of singles in the end).

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP – 12 toes to bar, 200m run, OR

3 sets of 15 db curls in a super set with 15-20 banded hamstring curls