ChalkBox Training – ChalkBox Group Class
Warm-up (No Measure)
2 sets of 10 ring rows, 10 push ups, 10 air squats, 10 jumping jacks. Then…
3 sets of 5 reps of each with an empty barbell: straight leg deadlift, shoulder press, front squat, push jerk
Skills & Drills
Spend 6 minutes working up to a max broad jump or near max height box jump (from seated or standing)
Split or Push Jerk
A1.) Split or Push Jerk – 7 sets of 2 reps, increase weight each set if possible.
Single Leg Deadlift
A2. Single Leg Deadlift with two dbs –
7 sets of 6 reps on each side.
“Salt Marshes” (AMRAP – Reps)
AMReps in 6 min (Scale up: 7 min)
1, 2, 3, etc. DB shoulder press – two hand- (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb)
(between each shoulder press set)
20′ out, 20′ back db overhead carry
20’out 20′ back broad jump
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: counting reps (db walk = 1 rep, broad jump out and back counts as two reps) 30 – 90 reps. Finishing R5: 30 reps. R6: 45 reps. R7: 62 reps. R8: 81 reps. R9: 102. Scale Up: 7 minutes.
Coaching Tips: These shoulder presses are STRICT so there is no hip or knee bending allowed. Keep the abs tight and do not hyper extend the lumbar either. Be smart about the db presses and rest so that you can do the last press and go right into the db OH carry. Make sure you use your arms on the broad jumps to get a bit of extra distance!
Metcon (No Measure)
4:00 AMRAP – 16 reverse lunge steps, 40 double unders
3 sets of 15-20 banded tricep press downs in a super set with 12 db weighted step ups.
2019 05 28