Tuesday 11/07/17

Behemoth CrossFit – Group Class

Primary

Turkish Get Up (x 1-2/arm)

Weighted Step-ups (x 10-12)

Cycle through the strength components for 20 minutes:

A. TGU x 1-2/arm

Rest 45-60 seconds

B. Step-ups x 10-12 steps

Rest 45-60 seconds

C. AB wheel roll-outs x 8-10

Rest 45-60

*Notes: Cycle through the following, building each set to a challenging set by the end of the 20 minutes

TGU:

L1: Medball/sadbag

L2: KB/DB

DB box step-ups: make sure thigh is paralel to the ground and MOST of the emphasis is driving through the leg on the box

L1: unloaded

L2: KB loaded (in goblet position)

Ab wheel roll-outs: only roll as far as your ability to maintain a good position!

L1: elbow plank/ring fall-out

L2: unloaded

*Must be able to 10 consecutive reps, nose to ground, perfect position for load*

L3: loaded

Secondary

Metcon (2 Rounds for reps)

A. 1 set AFAP (as fast as possible):

:15 Burpees

:15 Russian KBS

Rest 30 seconds

B. 7 sets:

# of burpees (from above)

# of KBS (from above)

Rest 30 seconds
*Notes: set a # on your first set and accomplish that each round. Move as fast as humanly possible, WHILE still maintaining good movement mechanics within the time frame. Choose a weight that will challenge you, yet allow you to move quickly. Score will be lowest # of reps for each movement

Burpees: find a progression that will allow you somewhere around 5 reps

L1: Box burpee (see push-up progression)

L2: No push-up/no jump burpee

L3: As prescribed

KBS: find a weight that will allow you somewhere around 10 reps. Pull the KB back down at the top of the swing!

L2: 70/45

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