Tuesday 05/09/17

Behemoth CrossFit – Group Class

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Warm-up

2 sets:

Banded complex x 10 (1 complex = 4 steps forward + 4 steps backward + 2 steps left + 2 steps right)

Cossack slides x 5/leg

Hamstring curls x 5

Natural GHR x 5

Empty BB front squats + full grip x 5

Primary

Front Squat (x 1-3 + 1-2 second pause in the bottom)

Take 20 minutes to cycle through the following strength components:

A. Front squat x 1-3 + 1-2 second pause in the bottom of the rep

Once at a good working set (5-7/10 on difficulty scale), add in the following

B. Single arm DB bench press x 6-8/arm @ controlled tempo

Rest as needed between movements

*Notes: Start light and build your way through the 20 minute to a handful of challenging yet quality sets. If its there, push the gas, if it’s not, don’t force it.

SA DB Bench (x 6-8/arm @ controlled tempo)

Single arm DB bench press: Actively bridge yourself on a medicine ball (located on the middle back) the entirety of this movement. If you struggle with push-ups from the ground, work on a modified push-up or push-ups from the ground for this movement

Level 1: Push-ups

Secondary

Metcon (No Measure)

Perform on your own:

3 sets:

Banded rows x 10

Hollow hold/rocks x :15 or 15 reps

TOUGH Russian KBS x 20
*Notes: perform this on your own as accessory work not as a conditioning session. Make the sets and reps as challenging as good, high quality movement will allow

Banded rows: purple or red should be fine, wrap this band around a vertical rig post and drive your elbows back agressively, squeezing through the upper and middle back

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