Wednesday 11/08/17

Announcements

**REMINDER** Thursday Make Up Days!
If you plan to make up a work out you missed this week, please read through the notes and comments from that day BEFORE coming to class!

Behemoth CrossFit – Group Class

Warm-up

Take 5-6 sets or 10 minutes to cycle through the following:

A. 2-3 deadlifts

Once at your 3rd sets, add in the following

B. Box jumps x 2-3

C. Dip progression x 3-5

*Notes: The intent is to build each time you go back to the bar for your deadlift. Take your time moving through the above. Remember, this is part of the warm-up, just prepping you for the “feel” of the workout. This deadlift weight should definitely feel challenging, around a 7/10 difficulty scale. This weight is not a max loaded weight obviously but one you are still highly capable of lifting under a high heart rate. If you are unsure for today, go lighter then you BELIEVE or THINK. No compromised positions.

Primary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20:

1 deadlift (weight from above)

3 box jumps

5 dips

7/5 AB calories
*Notes: 20 minutes is a long time, pick a pace from the get go that is sustainable for consistent movement throughout the entirety of this workout.

Box jumps:

L1: <20
L2: 24/20

L3: 30/24

Dips:

L1: Push-ups (from progression)

*Must be able to do 10 full ROM push-ups from the ground to advance to L2*

L2: Bar dips

*Must be able to do 10 full ROM bar dips to advance to L3*

L3: Ring dips

AB calories: bike is recommended but rower will suffice and so will run, first come first serve

Leave a Reply

Your email address will not be published.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