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7.6.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

400m run with med ball or 3 min jump rope, then…

3 sets of 5 ring rows, 10 push-ups, 15 air squats, then 2 sets of 4 spiderman lunges (each side), 4 deadbug extensions (each side)

Mobility/Activation/Prehab: Ankle

Metcon

“Long Haul” (Time)

For time:

Run, 1600m or 3 mile airdyne (Health: 800m run)

150 Double Unders (Heath: 150 Single unders)

50 Burpees

Run, 800 m (Health: 600m run) or Health: 800m/ Athletic*: 900m/ Performance: 1000m row

100 Double Unders (Health: 100 single unders)

35 Burpees

Run, 400m or ¾ mile airdyne

50 Double Unders (Health: 50 single)

20 Burpees

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

Scaling Guide: 23 – 40 min.

TEAM VERSION: Do the run together but split up the rest (DU and burpees) between two partners.

Coaching Tips: This one is a really comes down to pacing! Be conservative on you first mile. If you do not have a timer to run with, consider doing multiple 400s so you can check the gym clock. The goal is to have a steady pace for each lap, and still be able to come right in and do a big set of double unders. Get through the jump rope as fast as possible, then pace the burpees by doing a set number of reps per minute. The pace for the next runs may be a bit faster, but not much. Get through the jump ropes fast again and pace the burpees. The less you can use your arms on the burpees, the better (if your shoulders tend to blow up). Really push the pace on the final run/DU/burpees!