Tuesday 08/08/17

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up

Gymnastic EMOM:

Every 2 minutes for 10 minutes (5 sets), perform the following:

A. Strict muscle-up practice

B. Tuck-ups x 15

*Notes: Strive for quality movement and the most aesthetically pleasing reps possible. This is not a “conditioning” session, but rather skill and strength work.

Strict muscle-up:

Level 1: False grip ring row x 6-8

*Make these as difficult as the rep scheme allows by walking the feet forward

Level 2: Kneeling muscle-up x 2-3

*Make these more difficult by increasing the utilization of the upper body

Level 3: Banded muscle-up x 2-3 (blue/red/purple)

Level 4: L-hang muscle-up x 2-3

Level 5: Strict muscle-up x 2-3

Tuck-ups:

Level 2: V-ups

*Good option if midline strength and hamstring mobility allow for this movement

Secondary

Metcon (Time)

Complete the following rep scheme for time (10 minute cap):

10-9-8-7-6-5-4-3-2-1

Box jumps

Push-ups

*30 foot box carry following each set of push-ups
*Notes: Begin your workout with your box on one end of the rig. After completing the push-ups of each round, carry your 30 feet (halfway of the rig) to continue your workout. Workout ends after completing the carry following your last set of push-ups

Box jumps: use a box height you can do push-ups from as well. If the box height is too high for you to jump on, then step up and over it or scale over it however necessary

Push-ups: This is 55 total push-ups, a decently high volume of pressing work. This workout is made to be done fast and unbroken. Athletes will either use the same box they are jumping to or go from the ground, no other options.

Level 1: Box assisted push-ups

Level 2: Ground

*This option is only allowed if you can exhibit 20/15 unbroken push-ups from the ground

Leave a Reply

Your email address will not be published. Required fields are marked *