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6.28.19

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ChalkBox Training – ChalkBox Group Class

Warm-up (No Measure)

3 rounds of 10 air squats,10 push-ups, 10 sit ups, 10 ring rows. Then…

5,4,3,2,1 with an empty bar: hang squat clean, shoulder press, front squat

Mobility/Activation/Prehab: Hip

Strength:

Squat Clean

A1.) Squat Clean – 3 sets of 4 reps, then 3 sets of 3 reps, same weight across, 80-90%.

Strength:

Weighted Strict Ring Dip

A2.) Weighted Strict Ring Dip, progression, or db bench press – 6 sets of 6 reps, same challenge with all sets.

Metcon

“Baseline” (Time)

For Time:

500m row

40 air squats

30 abmat sit ups

20 push ups

10 kipping pull ups

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 4 – 8 minutes. Scale Up: 2 rounds.

Coaching Tips: The row can make or break this workout. Pace the row so that you have to break up the air squats into sets of 10 for a set or two. You will ‘catch your wind’ on the sit ups, but the push-ups will be challenging. Make sure they are ‘legit’ and that you aren’t coming off of your thighs.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP – 10 toes to bar, 15 wall ball

OR

3 sets of 15 strict toes to bar in a super set with 15-20 banded face pulls

6-28-19

By: 0

ChalkBox Training – Circuit Training

WORKOUT

Metcon (No Measure)

– STABILITY FRIDAY –

1min on no rest

1. Kneeling yoga

2. Bench knees to chest

3. Single knee yoga (r)

4. Running in place high knees (every 20 sec burpee)

5. Single knee yoga (l)

6. Jumping jacks for speed

7. Bench bicycles red band on feet

8. Tire flip

9. Stair run

10. kB figure 8 bosu

11. Walk the rope

12. Stand on yoga

13. Single leg floor touch bosu blue side up!

14. Double disk squats

15. Run around crack to gravel

6-27-19

By: 0

ChalkBox Training – Circuit Training

Metcon (AMRAP – Reps)

– SHOULDER DAY –

6 min on 30 sec rest

1. Bosu shoulder press 10 reps

– American KB Swings 10 reps

– Wall balls 10 reps

– Run around the building

2. DB alt standing shoulder press 10 reps each arm

– KB hallows 10 reps

– Wall balls 10 reps

– Run around the building

3. Fat bar shoulder raises 10 reps

– Plate raises over head 10 reps

– Wall balls 10 reps

– Run around the building

4. DB front raises 5 each arm

– KB squat shoulder press (Thrusters?) 10 reps

– Bear crawl up stairs twice run down

5. Bike – 1min

Burpees – :30

6-26-19

By: 0

ChalkBox Training – Circuit Training

Workout

Metcon (AMRAP – Reps)

-LEGS “Go light” DAY!!!

6min on 15 sec rest

1. Sumo Back Squats 10 reps

Sumo Deadlifts 10 reps

Sumo KB Bob walk 10 reps

Med ball carry – run to gravel, one time

2. Back squats reg 10 reps

Reg Deadlifts 10 reps

DB Box Step Ups 10 each leg

Jump rope 50 jumps

3. Back squat narrow 10 reps

Hex bar deads 10 reps

DB stairs 2 times up and down stairs

Incline run 1 min

4. Leg press 10 reps

Hack squats 10 reps

Single leg extension 10 reps

Hamstring Curls 10 reps

6.24.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

200m run with medball, sharing with partner if needed, or 2 min jump rope. Then…

3 sets of 10 medball squat cleans, 8 kip swings, 6 wall ball, 4 inch worms, 2 crab bridges

Mobility/Activation/Prehab: Hip

Skills & Drills

L-Sits

Spend 8 minutes performing 3 sets of L-sits (on boxes, rings, or parallettes)

Squat Clean

A1.) Squat Clean – 5 sets of 3 reps, same weight across, 80-90%.

Weightlifting

Weighted Strict Ring Dip

A2.) Weighted Strict Ring Dip, progression, or db bench press – 5 sets of 6 reps, same challenge with all sets.

Metcon

“CrossFit Games Open 11.3” (AMRAP – Reps)

As many reps in 5 mins as you can of:

Squat Clean (Health: 25lb dbs, Athletic*: 110lb, Performance: 165lb) or with DBs (25lb, 35lb*, 50lb)

Jerk (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 30-65 “points” (each clean counts as 1 point, and each jerk counts as 1 point)

Coaching Tips: Start at a steady pace watching the clock. Your first three minutes should be about the same pace each minute, then speed up on the last two minutes if you can. Power clean to front squat is acceptable. Remember that these should be ‘heavy’, and that you should be thoroughly warmed up before even starting. 5 minutes isn’t enough time to ‘ease’ into it!

CASH OUT

Metcon (Time)

2 min max cal row or airbike, 2 min double under, 2 min row or airbike,

OR

3 sets of 15 single arm db bent over row in a super set with 15 loaded glute bridges.

6-24-19

By: 0

ChalkBox Training – Circuit Training

Workout

Metcon (AMRAP – Reps)

– BACK DAY –

6 min on, 10 sec rest

10 Reps of each movement.

1. *Pull-ups – banded

*Box jumps

*Renegade rows

2. *Row (10 pulls)

*Ring rows

*Bosu ball push-up rows- pull bosu to your chest for the bosu row

3. *Med ball 6″ hold med ball over head and have them flutter at 6″

*Band rows for speed

*Fat bar Bent over row

4. *Ring Curls

*Barbell Curls

*Banded Curls

5. *Good Mornings

*Shrug walk on tip toes to work calves

*Reverse Bent Over Row

6.* Run

6.22.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

200m run or 1 min jump rope, then 3 rounds of 10-20m kb suitcase carry, 10 goblet squats, 5L/5R single arm kb push presses, 10 kb SDHP, 5L/5R bird dogs, 5L/5R kb halos, 10 Russian kb swings

Mobility/Activation/Prehab: Hip

Metcon

“Drop it Like Its Hot” (Time)

For time:

800m run or 1.5 mile airdyne/assault bike

Then 5 rounds:

15 toes to bar

80′ single arm oh kb walk (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

15 muscle cleans or SDHP (Health: 35lb/ Athletic*: 65lb/ Performance: 95lb) or with dbs (15lb/30lb*/45lb)

15 push press (same)

Then:

800m run or 1.5 mile airdyne/assault bike

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 20 – 27 minutes, 3 – 4.5 min for the runs and about 2:45 per round in the middle. Scale Up: 70/53lb kb and 135/85lb bar.

TEAM OPTION: With a partner, 800m run together, 30 toes to bar split as desired, both do OH kb carry together, 30 muscle cleans and 30 push press, split as desired. 800m run together. Scaling Guide: 25 – 32 minutes.

Coaching Tips: Pace the run so that you can come right back in and get started on the toes to bar. Make sure that the shoulders are good and mobilized for lockout before hand. Do each arm in 20’ increments or 40/40. Keep the core tight and don’t take too large of steps. Remember that muscle cleans must be performed without the second knee bend that a power clean has. Finish the last run with a moderate 400, then a fast final 400!

CASH OUT

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP – 12 renegade rows, 12 squat jumps

OR

3 sets of 15 single arm db bent over rows in a super set with 15 Jones squats.

6.21.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

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

Mobility/Activation/Prehab: Shoulder

SKILLS & DRILLS

Banded Deadlift

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%)

Metcon

“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.