ChalkBox Training – ChalkBox Group Class
Warm-up (No Measure)
Context: Practice – Take this one at an easier pace today. Focus on small sets and moving steady.
Dynamic Warm Up:
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, overhead squat
Skills & Drills
Metcon (AMRAP – Reps)
30s on, 30s off of jump rope / double under practice for 5 rounds.
“Fantastic Voyage” (AMRAP – Reps)
4 rounds as many reps (AMReps) as possible
2 min sled push 20′ (Health: +0lb, Athletic*: +50lb, Performance: +90lb) or airdyne for cal
2 min toes to bar
2 min row for cal
2 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 250 – 350 reps, about 75 “reps” per round.
Coaching Tips: You can start on any movement, but they must be completed in order. If you do not have access to a sled, run forward and run backward 20′ (=one “rep”). Use short fast steps to get the sled moving. Pace these out because they’ll get really hard, really fast! Start with small sets on the toes to bar. Be aware of your hands and do not tear. If you start to get ‘that feeling’ on your hand, switch up to GHD sit ups to parallel or V ups with a medball overhead. Efficiency will pay off big time on these toes to bar; stay tight and avoid extra movement. Don’t forget to reset the rower each time you get on (not stack on top of someone else’s calories).
2019 01 24