Friday 10/06/17

Behemoth CrossFit – Group Class

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Primary

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
“Filthy Fifty”

Complete the following for time (30 minute cap):

50 box jumps (24″)

50 jumping pull-ups

50 KBS (35)

50 walking lunge steps

50 Hanging knee raises

50 Push press (45)

50 Back extensions

50 WBS (20)

50 Burpees

50 Double unders

*Notes: This can be done with a partner, but if you’re feeling saucy, you can take this bad boy on alone. This is a longer and lower intensity workout. Select movement options that will allow you to move at a sustainable pace throughout the entire workout. The top end loadings for movements and progressions are listed above next to the movements.

Hanging knee raises:

L1: Lying knee raises (just like the T2B progression but just pull the knees to the chest)

L2: Hanging knee raise

Back extensions: if you are working with a partner, have the partner hold your legs down and while maintaining a neutral spine position, try to lift your entire torso up off the ground. If you are working alone, position your heels under a PVC pipe the same way you would for hamstring curls

Burpees: there will be great fatigue at this point, choose an option that will allow you to maintain the highest form of midline integrity possible

L1: Box burpees (from push-up progression)

L2: Walking burpees

L3: Burpees

Accessory Work

Keg Carry (x 50m)

2-3 sets:

Keg carry x 50m

*Notes: you get out what you put in. Don’t just go through the motions if you can!

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