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8.2.19

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ChalkBox Training – ChalkBox Group Class

Warm-up (No Measure)

3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 air squats, 10 ring rows, then…

4 sets of 5 with an empty bar: hang muscle snatch, rack jerk, reverse lunge (5 per side)

Mobility/Activation/Prehab: Shoulder

Strength:

Jerk or Push Press

A1.) Jerk or Push Press – 7 sets of 2 reps, same weight across, 80-90%.

Bulgarian Split Squats

A2.) DB split squat – 7 sets of 5 reps, each side, same challenge with all sets.

Metcon

“Park Ninja” (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

40′ broad jump (20′ out, 20′ back) – Count number of reps it takes

40′ bear crawl

kipping pull ups (Health: Ring row) one rep for each rep of broad jump it took to complete the 40′

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

Scaling Guide: 5 – 8 rounds, about 1.5 min per round. Scale Up: Chest to bar

Coaching Tips: Go for big jumps on the first round to see how few jumps you can do 40’. On the second round, use significantly less energy and try and do it in one or two more jumps (but go faster). Figure out which option will be best for you. Move fast on the bear crawls but drop down to a knee and rest if you need to. It is better to move in fast ‘bursts’ rather than grind out at a slow pace on these. Don’t go crazy with the chalk! Wipe your hands off after doing your pull-ups each round to prevent making the floor a chalky mess.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP – 12 db hang power snatch, 25 double unders

OR

3 sets of 15 single am db bench press in a super set with 15-20 calf raises.