Monday 08/07/17

Behemoth CrossFit – Group Class

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Primary

Push Press (x 2-4)

Take 20 minutes to cycle through the following strength components:

A. Push press x 2-4

B. Lunges x 4-8

C. Bar hang x 30 seconds

*Notes: Start light (around a 1-2/10) and build your way through the 20 minutes to a handful of challenging (7-9/10) yet quality sets. As long as mechanics and movement are good, push the intensity. This is how strength is earned!

Lunges (x 4-8 (total steps))

Lunges: optimally you will go directly into your lunges following the push press. Make sure your knee stays stacked over the ankle at all times and DRIVE through your front leg back to standing

Level 1: assisted (rig or ring or height modified)

Level 2: unassisted

Level 3: KB goblet hold lunges

Level 3: barbell lunges (back rack or front rack)

*This option is allowed ONLY IF you are able to lunge with the weight on the barbell

Chin above bar hang (x 30 seconds)

Bar hang:

Level 1: Bar hang

*Must be able to static hang for 30 seconds to move into level 2

Level 2: Chin above bar hang (box assisted/un-assisted/weighted)

Secondary

Metcon (AMRAP – Reps)

AMRAP in 4:

50 med ball squats (WBS weight)

ME assault bike calories
*Notes: Score will be total AB calories

Med ball squats: Hold the med ball the same way you would in a WBS and use the same weight you would to take on 50. This set should be done unbroken.

Level 1: air squats

Level 2: 10/6

Level 3: 14/10

Level 4: 20/14

Level 5: 30/20

*This is only an option for those that can do 50 unbroken WBS at 20/14

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