Monday 02/13/17

Behemoth CrossFit – Group Class

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Primary

EMOM for 12:

Minute 1: HSPU x ME (no more than 10)

Minute 2: Ab wheel roll-outs x ME (no more than 10)

Minute 3: Double unders x ME (no more than 50)

*Notes: No one will work past 30-35 seconds on either minute. Set a good, realistic # for yourself or work smart the first round and try and hold that standard across the entire 12 minutes

HSPU: 10 reps on the below level is required for advancement to the next

Level 1: DB press

Level 2: Pike HSPU (ground)

Level 3: Pike HSPU (knees on box)

Level 4: Pike HSPU (toes on box)

Level 5: Wall

Double unders:

Level 1: Jump rope

Level 2: Double under practice (so long you can jump rope efficiently)

Level 3: Double unders

Secondary

Metcon (AMRAP – Reps)

10 minute clock:

40 push-ups (2 minute cap)

400m shuttle run (3 minute cap)

400m suitcase carry 100/70 (4 minute cap)

ME burpees
*Notes: Choose options in this workout that will ALLOW you to get to the burpees. Notice the GENEROUS time allottment for each movement above. Take a look at loadings below

Shuttle run: Run to the opposite building and back to the Behemoth building x 6 lengths (there and back = 1)

Suitcase carry: 100/70

Burpees: perform burpees to a pull-up bar beyond standing reach. 10 burpee minimum

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