ChalkBox Training – ChalkBox Group Class
Warm-up (No Measure)
3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 5,4,3,2,1 with the empty bar: bent over row, hang muscle clean, shoulder press, front squat
A1.) front squat or front box squat – 3 sets of 4 reps and then 3 sets of 3 reps, same weight across, 85-95% of max if doing front squat, 70-80% of max front squat if doing box squat
Half Kneeling Single Arm DB Press
A2.) half kneeling single arm dumbbell press – 6 sets of 6 reps on each side, same challenge with all sets
“Caress Me Down” (AMRAP – Rounds and Reps)
9 minute AMRAP (as many rounds as possible)
10 kipping ring dips* (Health: 10 ring push-ups)
40′ broad jump (20’ out, 20’ back)
10 goblet squats (Health: 26lb / Athletic*: 35lb/ Performance: 53lb)
10 qty 20 ft (6m) shuttle runs -out and back- (no line touch) OR 200m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 2 – 4 rounds, about 2:00 per round.
Coaching Tips: Practice your kipping technique on the ring dips before starting, and then use them starting in the first round. Get through the first round in as few sets as possible, but then break them up more in the later rounds to keep moving. The broad jumps should be at least 2′ at a time for most people (no bunny hopping). Use the same lane for jumping and the shuttle runs. Have a plan for counting your shuttle runs (fingers, a whiteboard, beads, etc.), 10 round trips are a lot!
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP – 20m farmer carry, 15 kb swings.
3 sets of 15 db curls in a superset with 15 banded hamstring curls.
2019 03 19