ChalkBox Training – ChalkBox Group Class
Warm-up (No Measure)
2 min jump rope, then…
3 rounds of 10-20m single arm OH carry (each arm), 10 banded good mornings, 10 ring rows, 10 push-ups, 10 side lunges, 10 hollow rocks, 3 inch worms
Spend 10 minutes working up to a challenging banded deadlift or axle deadlift (80-90%) or perform 5 reps on the minute for 5 minutes (50-60%).
5 rounds for time
10 deadlifts (Health: 75lb, Athletic*: 155lb, Performance: 225lb) or 15 with kbs (35lb, 53lb*, 70lb)
10 db push press (Health: 15lb/Athletic*: 30lb/Performance: 45lb)
10 lateral burpee over bar
400m run or 20 high knees (10 per leg), 40 single unders, 2 rounds
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 24 minutes, about 4 min per round. Scale Up: 185/275lb bar, 35/50lb db
TEAM VERSION: One person working at a time, 20 deadlifts, 20 db push press, 10 bar facing burpees (in unison over same bar), 400m run together.
Coaching Tips: Be deliberate with the deadlifts so that you can keep a flat back. Don’t let your torso tip forward on the push presses and be sure to get full lock out at the top. The burpees over the bar do not require a clap or fully open hips. Stay low and move fast. Pace the run so you can come right in and start on a set of deadlifts without much set up time.
Metcon (No Measure)
4:00 AMRAP – 10 kipping pull ups, 10 jumping lunges.
3 sets of 10 strict chin ups in a super set with 12 Bulgarian Split squats.
2019 05 17