Behemoth CrossFit – Group Class View Public Whiteboard Warm-up (No Measure) 1. General Warm Up or Mobility 2. Dynamic lengths or game of choice. 3. 2-3 rounds Medball Partner Routine – 10 Russian Twists + Pass – 10 Wtd. Partner Sit Ups – 10 Hard SB Bounces Metcon (AMRAP – Rounds and Reps) 2 rounds Read more about Thursday 9/1/16[…]
Behemoth CrossFit – Group Class View Public Whiteboard Warm-up 10 minutes of strict muscle up skill work: Week 8 W/ a partner: 1. Review false grip holds 1 x 15 seconds/person *Notes: Level 1: isometric hold Level 2: work on extending the arms 2. Review ring suspension hold 1 x 15 seconds/person (Must have at Read more about Wednesday 08/31/16[…]
Behemoth CrossFit – Group Class View Public Whiteboard Warm-up 2 sets: Table top rocks x 10 Bent arm scorpions x 5/side Primary Single arm bench press (x 6-8/arm @ 30X3) 15 minutes or 3-4 sets: A. Single arm bench press x 6-8/arm @ 30X3 B. Wtd pass throughs x 5/5 *Notes: work as heavy as Read more about Tuesday 08/30/16[…]
Behemoth CrossFit – Group Class View Public Whiteboard Primary Power clean + squat clean (12 minutes of work) Work for 12 minutes on the barbell skill of: Power clean + squat clean *Notes: the + signifies no more than 10 seconds rest in between positions Level 1: spend 12 minutes working on this barbell skill Read more about Monday 08/29/16[…]
Behemoth CrossFit – Group Class View Public Whiteboard Primary Strict muscle up skill work: Week 7 W/ a partner: 1. Review false grip holds 2. Review ring suspension hold 1 x 15 3. Skill transfer progression #1-3 (depending on where ability level is at) Secondary Metcon (No Measure) 15 minutes of work: Partner 1: Assault Read more about Friday 08/26/16[…]
Behemoth CrossFit – Group Class View Public Whiteboard Warm-up (No Measure) 1. General Warm up or Mobility piece 2. Game of choice or dynamic lengths 3. 2-3 rounds of – 4 SB TGU (2R/2L) – 10 Ab Roll outs – 8-10 Ring Rows Metcon (AMRAP – Reps) 6 Rounds of – :60 sec Max Russian Read more about Thursday 8/25/16[…]
Behemoth CrossFit – Group Class View Public Whiteboard Primary Metcon (Time) For time: 4x (14:00 cap): 7 deadlifts (275/185) 16/12 push-ups 25 WBS*Notes: Weight on the deadlifts should feel around a 4-5/10. Try to use double overhand grip. Reps should be done unbroken as well Accessory Work Pull-ups (1 x ME) 1x: A. Pull-ups x Read more about Wednesday 08/24/16[…]
Behemoth CrossFit – Group Class View Public Whiteboard Primary A: Shoulder Press (4 minutes of work) A. Work for 4 minutes on the barbell skill of: Power clean + shoulder press B: Push Press (4 minutes of work) B. Work for 4 minutes on the barbell skill of: Power clean + push press C: Push Read more about Tuesday 08/23/16[…]
Behemoth CrossFit – Group Class View Public Whiteboard Primary Metcon (No Measure) EMOM for 8 minutes: Sprint 30 feet + back pedal 30 feet + sprint 60 feet*Notes: start each shuttle run lying on the ground in the bottom of a push-up. You will finish each sprint on the opposite end of the rig. Just Read more about Monday 08/22/16[…]
Behemoth CrossFit – Group Class View Public Whiteboard Primary A: Agility Work (No Measure) Agility ladder, agility drills or plyometrics of coaches choice B: “Behemoth Lap” (Time) 4 sets: Behemoth lap Rest 1:2 *Notes: these are hard efforts. Think like strength work, uncomfortable, 7-9/10. Rest 2x the time it takes you to run one. For Read more about Friday 08/19/16[…]