Tuesday 08/01/17

Behemoth CrossFit – Group Class

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Primary

Deadlift (x 2-4 + lowering portion of each lift)

Take 20 minutes to cycle through the following strength components:

A. Deadlift x 2-4 + no drops from the top

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

B. Stationary lunges x 5-6/leg (10-12 total)

C. Med ball slams x 2-3

*Notes: Start light and build your way through the 20 minutes to a handful of challenging yet quality sets.

Lunges (x 10-12 (5-6/leg))

Stationary lunges: make sure the front knee is stacked on top of the ankle. Drive through the front heel to elevate the body back to standing

Level 1: Assisted

Level 2: Unloaded

Level 3: 1 KB in the front rack (alternate arms every set)

Med ball slams: This drill is to work hip flexion. Slam down with authority. Lighter weights are better here to drive speed

Secondary

Accomplish 30-40 reps of the following on your own and FOR QUALITY:

HSPU

Ring rows

*Notes: this is strength and accessory work. Work through this at your own pace and break up however desired. Choose a progression below that will challenge you and give you the most ROI

HSPU:

Level 1: DB press

Level 2: Down dog HSPU

Level 3: Pike HSPU (box against wall, toes on box, knees bent)

*Extending the knees and increasing the height of the box will enhance the difficulty of this progression*

Level 4: Wall

Ring rows: midline integrity through the entirety of this movement is of the most significance!

Advanced level: Heels elevated on a box

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