Friday 06/09/17

Behemoth CrossFit – Group Class

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Warm-up

Agility ladder drills

Primary

Gymnastic skill and strength:

4 sets:

Hollow hold x 20 seconds

Rest 10 seconds

Kipping swing x 20 seconds

Rest 10 seconds

Lunges x 20 seconds

Rest 10 seconds

*Notes: Try to work the entirety of the 20 seconds

Hollow hold: emphasize the shoulders off the ground. This should be a very uncomfortable 20 seconds

Level 1: Bent knee

Level 2: Straddle

Level 3: Hollow

Kipping swing: use this as skill building for the T2B but really focus on stay on the bar the entire time and pressing down through the lats

Lunges:

Level 2: jumping lunges

Secondary

Metcon (Time)

Complete the following tasks with a partner for time (15 minute cap):

A. 100 push-ups

While one partner works, other partner holds the barbell overhead

B. 75 T2B

While one partner works, other partner holds the top of a deadlift

C. 50 AB calories

While one partner works, other partner holds the bottom of a front squat
*Notes: Barbell weight should feel like a 2-3/10 scale. Preferable if partners can use 1 barbell, however if 2 are necessary that is fine. Try to come up with a weight that can be used between the two people.

Push-ups: hold yourself to a high standard here. Full body to the ground full body to the top, do not be afraid to scale back mid workout if necessary. Be prepared!

Level 1: Rack/box assisted or negative from the ground

T2B:

Level 1: Lying leg tucks (making sure back is flat on the ground)

Level 2: Hanging knee raises

Level 3: K2E

Level 4: T2B

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