ChalkBox Training – ChalkBox Group Class
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
Skills & Drills
Spend 8 minutes performing 3 sets of L-sits (on boxes, rings, or parallettes)
A1.) Squat Clean – 5 sets of 3 reps, same weight across, 80-90%.
Weighted Strict Ring Dip
A2.) Weighted Strict Ring Dip, progression, or db bench press – 5 sets of 6 reps, same challenge with all sets.
“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)
*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!
2 min max cal row or airbike, 2 min double under, 2 min row or airbike,
3 sets of 15 single arm db bent over row in a super set with 15 loaded glute bridges.