ChalkBox Training – ChalkBox Group Class
Warm-up (No Measure)
2 min row, then 2 rounds of 10 reverse lunges, 10 jumping jacks, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then 5,4,3,2,1 of straight leg deadlift, muscle clean, thruster
SKILLS & DRILLS
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%)
“The Short Night” (Time)
5 rounds for time
4 ‘heavy’ thrusters (Health: 75lb, Athletic*: 105lb, Performance: 155lb) or 8 with dbs (25lb, 35lb*, 50lb)
8 deadlifts (same) or 12 with dbs (same)
16 jumps over bar (or over dbs) – just jump, no burpee
80′ walking lunge (20′ out and back x 2)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 23 minutes, about 4 minutes per round including the rest. Scale Up: 125/185lb bar and 30/45lb OH db single arm lunges.
Coaching Tips: The thruster load should be approximately 60-75% of your max thruster. For example, in order to do the ‘Performance’ loads you’ll need a 1 RM of about 155*/225lb. After the thrusters, move quickly through the deadlifts, jumps over bar, and lunges. For the jump over bars, a two footed jump is required for it to be considered ‘Performance’. The knee must ‘kiss’ the floor on the lunge steps.
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