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7.22.19

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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

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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.

7.18.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

“Novo” Kb Warm Up Flow, (No Measure)

16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100′ overhead carry, calf stretch 30s per side, face down quad smash 30s per side.

Mobility/Activation/Prehab: hip

Strength:

Deadlift

A1.) Deadlift – 6 sets of 3 reps, adjust load each set.

Single Arm Bent Over DB Row

A2.) Single Arm Bent Over DB Row –

6 sets of 6 reps on each side, adjust difficulty each set.

Metcon

“White Marble” (Time)

5 rounds for time

12 single arm OHS (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

80′ oh dumbbell carry (same – two hand) or 20′ for two round trips

12 single arm db deadlifts (same, one db held at the side)

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

Scaling Guide: 6 – 10 minutes, about 1:40 per round. Scale up to 53/35lb kb

Coaching Tips: Switch arms as desired on the dumbbells. Hold the dumbbell so that the heel of the hand is touching one of the ‘heads’. Then rotate the db so that it’s center of mass is closer to being over your spine. Do not push off the leg with the other hand. Make sure you keep your back flat on the db deadlifts. Angle them down so that you don’t have to go so low!

CASH OUT

Metcon (Time)

3 Rounds – 30s per side, side plank, 15 kb swings, 20 cal row

OR

3 sets of 15 db curls in a super set with 15 Jones squats

7-17-19

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ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

– LEG DAY –

6:00 AMRAP, :30 Rest between stations

1. –

10 Back squat (5 sec down 1 sec up)

10 Bosu KB Goblet Squats

10 Single Leg Squat to a Box – Each Leg

2. –

10 Front squat (5 sec down 1 sec up)

10 Lateral Box Step Ups

10 Heels on plate DB Squats – (feet together, narrow squat)

3. –

10 Leg press (5 sec down 1 sec up)

10 Leg extensions

10 Box jumps

4.-

10 Hack Squats (5 sec down 1 sec up)

10 Hamstring curls

10 Russian Step Ups – Each leg

5. –

Bike legs only – 1 min

Air squats – 1 min

7-15-19

By: 0

ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

– BACK DAY –

6:00 AMRAP, :30 Rest between stations

1. –

10 Pull-ups

10 Deadlifts

10 Cals on the Rower

2. –

10 Reverse Grip (Supinated) Pull-Ups

10 Hex Bar Deadlifts

10 Cals on the Rower – Reverse Grip

3. –

(30 sec) Single leg bent over barbell row

10 Renegade Rows

(30 sec) Bike – no legs

4. –

10 Lat Pull Downs

10 Single Arm DB Bench Row (Each)

10 KB/DB Shrugs

5.

10 Standing Cable Rows

10 (L)side hover/bridge cable rows

10 (R) ⬆️

(30 sec) Jump Rope

6. Sprints 6 min out side line to gravel

7.12.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min row/airdyne or jump rope, then 3 sets of 10 kb swings, 10 kb overhead squats, 100′ suitcase carry, then ….

5,4,3,2,1 with the empty bar: snatch grip deadlift, hang muscle snatch, rack jerk behind the neck, overhead squat

Mobility/Activation/Prehab: Shoulder

Strength:

Tall Jerks

A1.) Tall Jerk – 5 sets of 5 reps, adjust load each set, about 50-60% of jerk)

Strength:

DB Split Squats

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

Metcon

“Plow the Fields” (No Measure)

2 Rounds For “Quality” (nothing to record)

2 min sled push (+0, +50lb*, +90), 20′ out, 20′ back or count 40′ increments (200 ft would be 5 increments)

2 min row for cal

2 min rest

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

Scaling Guide: This one isn’t ‘for time’ or ‘for reps’. Pace it so that you keep moving for the entire time. If you pace correctly, you’ll get about 1 20′ round trip sled push for every 4 calories of rowing (give or take).

Coaching Tips: You can start on the row or the sled but they must be completed in order. For example, if you start on the row, you’ll go right into the 2 minutes rest. Finish each row ‘strong’ because of the 2 minute rest. Pace yourself so you take as little rest as possible. The goal is to keep moving the entire time you are supposed to be ‘working’.

Metcon (No Measure)

3 Rounds of:

1 min plank, 1 min marching place with single db in front rack (switch hands as desired)

OR

3 sets of 15-20 GHD sit ups in a super set with 15 db step ups.

7.11.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

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

3 sets of 5 with an empty bar: hang muscle clean, front rack reverse lunge (5 per side), hang power snatch

Mobility/Activation/Prehab: Hip

Skills & Drills

Hollow Rocks

30s on 30s off for 4 rounds of hollow rocks

Metcon

“Hang Loose” (Time)

5 rounds for time

6 bar muscle ups or 6 chest to bar, 6 toes to bar, 6 ring dips

40′ db walking lunge or 12 reverse lunge steps -one db in each hand in front rack (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

12 db hang power snatch -one hand, alternate as desisred- (same)

400m run or 20 high knees (10 per leg), 40 single unders, 2 rounds

1 min rest

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

TEAM VERSION: 2 people, 10 bar MU or 10/10/10, one partner working at a time, 40′ db lunges -both partners together, 20 db hang power snatch, one person working at a time, 400m run, both partners together, no rest, 5 rounds

Scaling Guide: 22 – 30 minutes, about 5 min per round including the rest. Scale Up: 35lb/50lb db.

Coaching Tips: Do bar muscle ups as long as you can but stop as soon as you start to fail or do ‘chicken wings’! This includes starting a round with a few reps, then going to the other option for the rest of the round (both considered ‘Performance’). Keep the chest up on the db lunges, and switch hands as desired on the db power snatches. Push the pace on the run because of the minute rest each round.