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7.5.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 5 push-ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick ups per leg, 1 crab bridge for 10s. Then 3 sets of 5 with an empty bar: straight leg deadlift, hang muscle clean, push jerk, bent over row, overhead squat

Mobility/Activation/Prehab: Shoulder

Weightlifting

Jerk or Push Press

A1.) Jerk or Push Press – 6 sets of 3 reps, same weight across, 70-80%.

DB Split Squats

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

Metcon

“Above the Law” (Time)

5 rounds for time

10 overhead squats (Health: 35lb front squat, Athletic*: 55lb, Performance: 75lb) or 14 with one kb (26lb, 35lb*, 53lb)

10 left arm kb swings (Health: 26lb, Athletic*: 35lb, Performance: 53lb)

10 db push press (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

10 right arm kb swings (same)

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

Scaling Guide: 7 – 11 minutes, about 1:45 per round. Scale Up: 85/135lb bar, kb hang snatches instead of swings, of 35/55lb dbs.

Coaching Tips: Try to do every set of overhead squats unbroken. Squat snatching the first rep of a set counts as an OHS rep. Use as much ‘hips’ as possible on the push presses to save the shoulders. KB swings should be ‘eyeball’ height.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP: 10 toes to bar, 15 box jumps

OR

3 sets of 10-15 strict toes to bar in a super set with 15-25 loaded hip extensions.