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8.10.19

By: 0

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

8.9.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 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, push jerk, front squat

Mobility/Activation/Prehab: Shoulder

Strength:

Jerk or Push Press

A1.) Jerk or Push Press – 4 sets of 3 reps, then 4 sets of 2 reps, same weight across, 80-90%.

Bulgarian Split Squats

A2.) DB Split Squat – 8 sets of 5 reps, each side, same challenge with all sets.

Metcon

“Heavens to Betsy” (AMRAP – Rounds and Reps)

AMRAP in 10 min with a partner, one person working at a time

16 jerks (Health: 45lb/ Athletic*: 85lb/ Performance: 135lb) or 16 push press with dbs (20lb/35lb*/50lb)

40′ walking lunge (together)

32 American Kb swings (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

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

Scaling Guide: 3 – 5 rounds, about 2.5 minutes per round. Scale Up: 105/155lb bar and 53/70lb kb.

INDY VERSION: 6 jerks, 40′ lunge, 12 kb swings, 8 min AMRAP

Coaching Tips: Plan on breaking the jerks up into small, fast, sets. Keep in mind that both partners must complete the lunges together. Keep the back flat on the kb swings, and stay near your partner for fast transitions.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP – 10 bent over db rows (two hand), 12 burpees

OR

3 sets of 12 single arm db bent over row in a super set with 15 db bench press (two hand)

8.7.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope or 400m run, then…

3 rounds of 10-20m single arm OH carry (each arm), 10 ring rows, 10 push-ups, 10 goblet squats, 10 hollow rocks, 3 inch worms

Mobility/Activation/Prehab: Hip

Skills & Drills

Handstand Push Ups

Spend 8 minutes practicing handstand progressions and/or strict HSPU

Strength:

Back or Box Squat

A1.) Back or Box Squat – 5 sets of 5 reps, same weight across, 65-75%.

Half Kneeling Single Arm DB Press

A2.) Half Kneeling Single Arm DB Press – 5 sets of 6 reps, each side, same challenge with all sets.

Metcon

“5 4 3 Row intervals” (Time)

For Time:

500m row (Record this separately as a benchmark)

Rest 2 min

400m row

Rest 2 min

300m row

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

Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00. Log combined row times only, not the rests in this case.

Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400 with all you got, then just try to hang on for the final 300. Doing 2-3 short, fast, pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP – 10 toes to bar, 15 wall ball.

OR

3 sets of 10-15 GHD sit ups in a super set with 15 Jones squats.

8.5.19

By: 0

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

Mobility/Activation/Prehab: Shoulder

Strength:

Jerk or Push Press

A1.) Jerk or Push Press – 6 sets of 3 reps, same weight across, 80-90%.

Strength:

Bulgarian Split Squats

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

Metcon

“Guts and Butts” (Time)

Health: 2 rounds. Athletic: 3 rounds. Performance*: 4 rounds for time of:

50m Walking Lunge

50 Abmat Sit-ups

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

Scaling Guide: 9 – 15 minutes, about 3-4 minutes per round. If you finish 2 rounds in under 8 min, do a third. If you finish 3 rounds in under 11 min, do a fourth.

Coaching Tips: You may want to wear knee sleeves if you have them to protect your knees. Make sure you keep the chest up and the knee over the front foot (not caving in). Do not push off the legs with the arms. Try to lunge fast and rest at the top when needed. Take short breaks on the sit ups and break them up often.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP – 10 push-ups, 15 kb swings

OR

3 sets of 10-15 strict ring dips in a super set with 15 weighted glute bridges.

8.2.19

By: 0

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.

7.30.19

By: 0

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

7.26.19

By: 0

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: hang muscle clean, push jerk, bent over row

Mobility/Activation/Prehab: Shoulder

Skills & Drills

Turkish Get Ups

Spend 10 minutes working on Turkish get ups. Try to get at least 4 challenging reps per side.

Strength:

Jerk or Push Press

A1.) Jerk or Push Press – 4 sets of 3 reps, then 4 sets of 2 reps, same weight across, 75-85%.

Bulgarian Split Squats

A2.) DB Split Squat – 8 sets of 5 reps, each side, same challenge with all sets.

Metcon

“No Honor Among Thieves” (AMRAP – Rounds and Reps)

AMRAP in 7 min

200m run or 40 single unders, 4 reps of 20′ (6m) out and back shuttle

Chest to bar pull-ups (Health: 4 ring rows / Athletic*: 4 reps/ Performance: 8)

12 wall ball (Health: 20lb/10ft, Athletic*: 14lb/9ft, Performance: 10lb/8ft)

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

Scaling Guide: 2.5 – 4.5 rounds, about 2 min per round.

Coaching Tips: Push the pace on the runs, if you jog here you’ll lose time for the chest to bar and the wall ball. Try to go unbroken on the first round or two and use the runs to ‘pace’ the rest. Make sure you keep your hands on the bottom of the medicine ball during the wall ball. If you hold the sides, you’ll be using more energy (to squeeze the ball) and the ball is a few inches lower when you ‘throw’ it. Throw from the bottom and you’ll save energy for sure!

CASH OUT

Metcon (No Measure)

2 min row, 60s plank, 2 min row,

OR

3 sets of 12 single arm db bent over row in a super set with 15 loaded glute bridges.

7.22.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up (No Measure)

2 min jump rope, then 2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then…

5,4,3,2,1 of muscle clean, shoulder press, thruster

Skills & Drills

Double Unders

30s on, 30s off, for 5 minutes of jump rope/double under practice.

First 30s: just warm up, focus on your breathing. 2nd: work on higher jumps, slower rope. 3rd: go as fast as possible (so you trip up a couple times). 4th: go as slow as possible. 5th: Go for a big unbroken set

Strength:

Jerk or Push Press

A1.) Jerk or Push Press – 6 sets of 3 reps, same weight across, 75-85%.

Bulgarian Split Squats

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

Metcon

“Jackie” (Time)

For time:

1000m Row

50 thrusters (Health: 35lbs, Performance/Athletic*: 45lbs,) or 50 with dbs (15/20*lb dbs)

30 kipping pull-ups (Health: band assisted or ring row)

OR “Jacked Jackie”

1000m Row

50 thrusters (Athletic*: 45lbs, Performance: 65lbs)

30 chest-to-bar pull-ups

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

Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes

Coaching Tips: The reason this one doesn’t have scaling/progressions different for men and women is because as an ‘original’ CrossFit benchmark from a long time ago didn’t distinguish between men and women for weights/distances! A while back we started to build our workouts so that men and women are finishing with similar performances and receiving the same training stimulus and that is what most of you are familiar with now. In the effort of ‘historical accuracy’ we like to keep this one true to its roots (so men and women won’t be able to compete with each other very much).

The coaching tips for both men and women are pretty much the same though! Pace the row. The goal is to be able to get off the rower and hit a decent sized thruster set. Avoid the temptation to speed up toward the end of the row! If you can bias to use a bit more hip and arm pull (vs knee bend) on the last 10-20 strokes you’ll be more fresh for the thrusters. Keep a steady pace on the thrusters and try to get it done with some good sized sets. The weight should be light enough that you can work on ‘falling’ with gravity. Think “down fast” so you aren’t wasting energy. Keep your form, but you can probably push yourself to do bigger sets than you might realize. Break up the pull ups so you can finish strong (don’t do so many in the beginning that you have to do a lot of singles in the end).

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP – 12 toes to bar, 200m run, OR

3 sets of 15 db curls in a super set with 15-20 banded hamstring curls

7.20.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 sets of 10 jumping squats, 10 push-ups, 10 ring rows, then…

3 sets of 5 with a kettlebell: straight leg deadlift, goblet squat, Russian swing, reverse lunge step (5 per side)

Mobility/Activation/Prehab: Hip

Weightlifting

Power Clean

A1.) Power Clean – 7 sets of 2 reps, adjust load each set.

Single Arm Ring Row

A2.) Single Arm Ring Row OR Single Arm DB Row – 7 sets of 5 reps on each side, adjust difficulty each round.

Metcon

“Dani” (Time)

21-15-9 for time.

Kipping HSPU (Health: DB shoulder press)

db hang power clean (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

box jump (Health: 12″, Athletic*: 20″, Performance: 24″)

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

Scaling Guide: 8 -12 minutes, about 4 min for the first round of 21s.

Coaching Tips: You can go for a bit larger sets on the HSPU because there are more movements than a workout like “Diane”. Make sure you complete the reps for the hang cleans (stand up all the way). Use a hook grip if you can. Rebounding box jumps not advised.

CASH OUT

Metcon (Time)

3 Rounds – 10 ring dips, 20 cal row

OR

3 sets of 15-20 banded face pulls in a super set with 15 loaded glute bridges.