Wednesday 10/04/17

Behemoth CrossFit – Group Class

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Primary

Deadlift (x 1-3)

Spend 20 minutes cycling through the following strength components:

A. Deadlift x 1-3

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

B. DB front rack lunge x 4-6 + DB press x 4-6 + Waiter’s walk x 60 feet

*Notes: Start light and build your way through the 20 minutes to a handful of challenging yet quality sets. If you are in tune with your body and are feeling good, build to a heavy single for today. Otherwise, stay around the 3-rep range and work to some tough sets for the day.

Deadlit: these can be touch and go reps or singles

Single Arm Dumbell Press (x 4-6)

Single arm DB complex: this complex will be done with 1 DB. Perform the ENTIRE COMPLEX on one side before switching to the other side. If you can increase intensity each set, do so, otherwise find a DB that will challenge you in this complex

Secondary

Metcon (Time)

1 set:

20 seconds burpee sprint

10 seconds rest

20 seconds plate pinch grip

10 seconds rest

Immediately into…

7 sets:

# of burpees (from above)

Rest 10 seconds

20 seconds plate pinch grip

Rest 10 seconds
*Notes: On the initial sprint, we want a SPRINT. Record your # of burpees. This # will then be carried over for use in the 7 sets of work. You must complete your # of burpees before taking a short 10 second rest and you must accomplish 20 seconds on the pinch grip before resting 10 seconds as well. Record your total time that it took to accomplish all of the work with pinch grip weight and total # of burpees in the notes.

Burpees: choose an option that will allow you to maintain the highest form of midline integritty while still moving fast!

L1: Box burpees (from push-up progression)

L2: Walking burpees

L3: Burpees

Plate pinch grip:

L1: 10-15lb plates

L2: 25lb plates

L3: 2-10/15lb plates/hand OR 25/35lb colored bumpers

Accessory Work

Accomplish 30 challenging ring rows broken up into no more than 3 sets

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