Monday 05/08/17

Behemoth CrossFit – Group Class

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Primary

Cycle through the following structural strength components for 12-15 minutes:

A. DB complex x 1 set/arm

Rest 45-60 seconds

B. Ring rows x ME @ 31X1

Rest 45-60 seconds

*Notes: Make these sets as challenging as quality mechanics will allow. Jump right into this. Build your way up to a handful of challenging sets by the end of the 15 minutes.

DB complex: 1 set = 5 single arm DB press + 5 lunges (same DB) + 5 step-ups (same DB). Perform the ENTIRE set on one side before switching to the other side. If any movement proves to be too difficult for the weight being used, just ditch the weight.

Ring rows: 3 seconds descent, 1 second hold with arms extended, 1 second hold at top. Goal is 6-8+ reps, adjust feet as needed. If you are doing less thatn 6 reps, lessen the difficulty of the movement

Level 2: Feet elevated onto a box

Secondary

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Perform a variation of “Annie” that best suits your current ability level:

Option 1 (if you are proficient at both skills and can move UNBROKEN and FAST through this workout):

50-40-30-20-10

Double unders/single unders

Ab-mat sit-ups

Option 2 (if you can do double unders pretty consistently for good sized clips, but aren’t very proficient in a workout):

25-20-15-10-5

Double unders

50-40-30-20-10

Ab-mat sit-ups

Option 3 (The above options will be difficult for you to achieve the time cap):

50-40-30-20-10

Single unders

25-20-15-10-5

Ab-mat sit-ups

*Notes: if you are unsure, speak with a coach to find what is the best option for you, however, there is a HARD 8 minute cap on this workout.

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