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7.30.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope.

Then: 2 sets of 5 push ups, 5 air squats, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, thruster, push jerk

Mobility/Activation/Prehab: Shoulder

Strength:

Tall Jerk

A1.) Tall Jerk – 5 sets of 5 reps, same weight across, start at 55-65%.

Bulgarian Split Squats

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

Metcon

“Whipped into Shape” BTWB Classic (Time)

For time:

10 Thrusters, (Health: 55lbs / Athletic*: 95lbs / Performance:135lb) or 14 with dbs (20lb / 35lb* / 50lb)

50 Double Unders

8 Thrusters, or 12 with dbs

40 Double Unders

6 Thrusters or 10 with dbs

… 30, 4, 20, 2, 10

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

Scaling Guide: 4-11 minutes, about 3-5 minutes for the 10/50 and the 8/40 rep rounds (which is more than half of the reps).

Coaching Tips: One of the most important things to avoid on this workout is catching your elbow on your knee! Make sure you have a good rack position and that your elbows are pointed forward. Consider breaking up the first round or two so that you can do the 6s and lower unbroken. Use a good amount of hip drive to save the shoulders for later rounds. Keep the arms close to your hips on the double unders, because wide arms means that your shoulders will be more taxed. This is supposed to be a ‘gasser’, so choose progressions that let you go fast and hard!

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP – 16 reverse lunge steps, 100m run

OR

3 sets of 15 single arm bench press in a super set with 15 db weighted step ups