Friday 12/01/17

Behemoth CrossFit – Group Class

Primary

Hang snatch + OHS (EMOM for 12)

EMOM for 12 minutes:

Hang snatch + OHS

OR

Hang clean + Front squat

*Notes: All athletes will drill the snatch together regardless the option chosen. There are always two approaches to barbell skill work like above. Either build as many quality reps of the complex in 12 minutes, working and refining technique where loading isn’t as important as movement quality is OR if you are confident with the lift, build into a “challenging” complex for the day in the 12 minutes. Be sure to work the appropriate lift off from the ground. Remember, this is an opportunity to GET BETTER at lifting the weight off the ground!

Olympic work: for some a clean variation will be the best approach for the above. If you are unsure, speak with a coach

L1: Muscle variation x 2

L2: Power variation x 2

L3: Power + squat variation + squat

L4: Squat variation + squat

Hang clean + front squat (EMOM for 12)

Secondary

Hollow hold (x 10-30 seconds)

Accumulate as much quality work as possible in the remaining portion of class:

10-30 second hollow hold

10-30 second bar hang

10-30 second handstand hold

10-30 second double under practice

*Notes: do not treat this like a “metcon” but rather skill work. You will receive a mild metabolic response from this work, but do not allow that to affect the QUALITY of your next movement and set.

Hollow hold: You get out what you put in…

L1: Bent knee

L2: Straddle

L3: Hollow

Bar hang:

L1: Static hang

L2: Bent arm hang

L3: Chine above bar hang

Handstand hold:

L1: Down dog HS hold

L2: Pike HS hold (knees bent)

L3: Pike HS hold (knees extended)

L4: HS hold against wall/wall walk

*Must be able to hold L4 for 60 seconds for advancement into L5*

L5: Freestanding against wall

Double unders:

L1: Jumping rope practice

L2: Double under practice

*100 consecutive double unders are required for L3 play*

L3: Higher skill

Chin above bar hang (x 10-30 seconds)

handstand hold (x 10-30 seconds)

Double-Unders ((see notes))

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