Monday 11/13/17

Behemoth CrossFit – Group Class

Primary

Rear elevated split squats (x 8-10/leg)

Take 15 minutes to cycle through the following strength components:

A. Rear elevated split squats x 8-10/leg @ controlled tempo

Following your 3rd set, add in the following

B. Natural leg extensions x 5-6

C. Kipping swing x 5 + Kipping T2B progression x 5

*Notes: Start light and build your way through the time allotted. Goal is to build to challenging set of each component by the end of the 15 minutes. Rest as needed in between movements and sets to increase difficulty of movements/loading for the next set

Rear elevated split squats: Everyones first set will be unloaded. If the athlete doesn’t have any balance or instability issues, then loading can be added. Just elevate the rear foot onto a 45lb plate. Make sure the front knee is stacked on top of the ankle to the best of ones ability

L1: Unloaded

L2: DB loaded (in each hand)

Natural leg extensions: do not FORCE range of motion on this movement. Let it happen progressively over the course of the sets.

Secondary

Metcon (No Measure)

Every 2 minutes for 10 minutes (5 sets):

Keg carry x 50m

T2B x 10

DB push press x 10
*Notes: If you fall off of the 2 minute mark, turn the rest of the 10 minutes into an AMRAP. Approach this workout like you will only rest in between transitions. Listen to your body and break where needed. Quick breaks is much better than grinding through poor movement

Keg carry:

L2: 135/100

T2B:

L1: Lying leg raise

L2: Kipping straight leg raise (hips/chest/face)

L3: T2B

DB push press: this IS NOT a single arm push press

L2: 50/30

Accessory Work

Optional accessory work:

Accumulate 2 minutes in an arch hold

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