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8.10.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope or 400m run. Then…

2 rounds of 10 jump squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then starting with an empty barbell and building in weight… 5,4,3,2,1 of hang muscle clean, bent over row, front squat

Mobility/Activation/Prehab: Hips and Shoulders

Metcon

“Fight Gone Bad” (AMRAP – Reps)

As many reps as possible – 3 rounds

Three rounds of:

1 min Wall-ball (Health: 10lb/10ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)

1 min Muscle Clean or Sumo Deadlift High Pull (Health: 35lb, Athletic *: 55lbs, Performance: 75lbs)

1 min Box Jump (Health: 12″, Athletic *: 20″, Performance: 20″)

1 min Push-press (Health: 45lbs, Athletic *: 55lbs, Performance: 75lbs)

1 min Row (Calories)

1 min rest in between rounds.

The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).

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

Scaling Guide: 200 – 350 reps, about 80 reps per round. Scale Up: 5 rounds

TEAM VERSION: Each partner counts a full FGB for their teammate. Combine scores at the end. The team closest to 600 wins (above or below)

Coaching Tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box jumps can help people get more reps. Plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps). Do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).

CASH OUT

Metcon (Time)

4 Rounds for Time: 30s plank, 10 kb swings, 10 burpees

OR

3 sets of 15 weighted ring dips in a super set with 12 Bulgarian split squats.

OR

200m run with medball, 20 knees to elbow, 200m run with medball