Thursday 8/3/17

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

15 minutes to accomplish as many good rounds of:

A) 5 crawling long inch worms

B) 1-1-1 jumps to wall or rig

C) 7-10 Tuck/V Ups

D) 20 Standing Calf raises + 5 Cossack Squats/side

Metcon (3 Rounds for reps)

Skills Test

A) Max L Sit (10 mins) (minimum work requirement 0:30 sec)

– Lvl 1 – on ground

– Lvl 2 – Box with Tuck

– Lvl 3 – Box full L

B) Max height Box Jump (10 mins)

– No drop step, use plates to add height above 30″

C) Max Distance Farmer’s Carry in 2 Mins (1 effort)

– Lvl 1 – 25-35/45-55

– Lvl 2 – 45-55/70-88

– Lvl 3 – 75/115 (handles)

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (No Measure)

Optional Accessory Work

1-2 rounds of:

A) Max Sand Bag Squats

– Lvl 1 40/80

– Lvl 2 60+/100+

B) 10x Banded Chops/side

C) 10x Back Extensions

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