Tuesday 11/28/17

Behemoth CrossFit – Group Class

Primary

Push Press (x 3-5 )

Cycle through the following strength components for 15 minutes:

A. Push press (from the ground) x 3-5

Once at a 5-7/10 scale of difficulty, add in the following

B. Pull-up work x 4-6 reps

*Notes: Start light and build your way through the time allotted. Goal is to build to a challenging 3-5 reps of the push press in 15 minutes. Rest as needed in between movements and sets to increase difficulty of movements/loading for the next set

Push press: If your clean will DRASTICALLY limit the intensity you can build to on the push press, then go from a rack

Pull-up work:

L1: No pull-ups? Work a strict progression that is challenging for the rep scheme prescribed

L2: At least 5? Work on increasing your strict # or kipping skill work

L3: Lots of pull-ups?

Option 1: increase difficulty by weighting them or working C2B

Option 2: work on the kipping pull-up

Secondary

Metcon (5 Rounds for reps)

Every 90 seconds for 5 sets:

12 hang cleans

9 front squats

6 pull-ups
*Notes: Sets should be smooth and unbroken. One should shoot to accomplish sets around 45-60 seconds. In choosing weights, reps should be unbroken in order to get the desired effect of the workout. Use the same weight for both the hang cleans and front squats. Weight on the barbell should feel no higher than a 3/10 scale. 135/95 are top loads for athletes. Score will be time for each set

Pull-ups: one progression BACK from where you were working above in the strength work

L1: Assisted/Jumping pull-ups

L2: Strict/light band assisted (so long you can do ALL 6 in a row)

L3: Kipping

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